When it comes to building strong and defined arms, many people focus solely on bicep curls and tricep dips. While these isolation exercises have their benefits, they only target a small number of muscles in the upper body. If you really want to maximize your arm gains and take your fitness routine to the next level, compound arm exercises are the perfect solution.

1. Dumbbell Skullcrushers – This exercise is perfect for targeting the triceps while also engaging the chest and shoulders. To perform this exercise, lie flat on a bench with a dumbbell in each hand. Start with your arms fully extended above your chest and slowly bend your elbows, lowering the dumbbells towards your forehead. Keep your elbows close to your head, and then press the weights back up. Repeat for the desired number of reps.

2. Arnold Presses – Named after the legendary bodybuilder Arnold Schwarzenegger, this exercise targets the shoulder muscles while also working the biceps and triceps. Start with a dumbbell in each hand, palms facing your body. Lift the dumbbells to shoulder height, with your palms facing forward. Press the weights up and rotate your palms away from your body at the top of the motion. Lower the weights back down in a controlled manner and repeat.

3. Close-Grip Bench Press – This exercise primarily targets the triceps, but also engages the chest and shoulders. Lie flat on a bench with a barbell in your hands. Instead of a wide grip, place your hands closer together, just slightly wider than shoulder-width apart. Lower the barbell down to your chest, keeping your elbows tucked in. Press the weight back up to the starting position and repeat.

4. Alternating Dumbbell Curls – This exercise targets the biceps while also working the forearms and shoulders. Start with a dumbbell in each hand, palms facing forward. Curl one dumbbell up towards your shoulder while keeping your upper arm stationary. Lower the weight back down in a controlled manner and repeat on the other side. Continue alternating arms for the desired number of reps.

5. Single-Arm Dumbbell Rows – This exercise targets the back muscles, specifically the lats and traps, while also engaging the biceps and shoulders. Start in a staggered stance with one knee and hand on a bench. Holding a dumbbell in your other hand, lift it up towards your hip, leading with your elbow. Lower the weight back down in a controlled manner and repeat on the other side.

6. Diamond Push-Ups – This exercise is a variation of traditional push-ups and targets the triceps, chest, and shoulders. Start in a push-up position, but place your hands close together directly under your chest, forming a diamond shape with your thumbs and index fingers. Lower your body down, keeping your elbows close to your sides, and push back up. Repeat for the desired number of reps.

7. Weighted Dips – This exercise primarily targets the triceps, but also engages the chest and shoulders. Using parallel bars, place your hands on the bars and lift your body up. Bend your elbows and lower your body down, keeping your elbows pointed back and close to your sides. Push your body back up to the starting position and repeat.

Remember, proper form is key when performing compound arm exercises. Take your time and focus on maintaining the correct posture and lifting technique. Start with lighter weights and gradually increase the weight as you become more comfortable and confident. Incorporate these compound arm exercises into your weekly routine 2-3 times and watch your arm strength and definition skyrocket. So, click here to discover the step-by-step pictures and start building the arms you’ve always wanted!

Top 7 Compound Arm Exercises: Step-by-Step Guide with Pictures

Compound arm exercises are an effective way to target multiple muscle groups in your arms, providing a more efficient workout and helping you build strength and size. In this article, we will guide you through the top 7 compound arm exercises with step-by-step instructions and pictures, ensuring proper form and technique.

1. Skullcrushers: This exercise primarily targets your triceps, but also engages your shoulders and chest. Start by lying on a flat bench with a dumbbell in each hand. Extend your arms straight up over your shoulders, with your palms facing each other. Bend your elbows, bringing the weights down towards your forehead. Extend your arms back up to the starting position, exhaling as you push the weights up.

2. Pull-ups: Pull-ups are a compound movement that target your back, shoulders, and arms. Hang from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing forward. Bend your elbows and pull your body up until your chin is above the bar. Lower yourself back down in a controlled manner, keeping your core engaged throughout the movement.

3. Tricep Dips: Tricep dips primarily target your triceps, but also engage your shoulders and chest. Start by sitting on the edge of a bench or chair with your hands behind you, fingers pointing forward. Straighten your arms and lift your body off the bench, shifting your weight onto your hands. Bend your elbows, lowering your body until your upper arms are parallel to the floor. Push through your palms to straighten your arms and return to the starting position.

4. Alternating Bicep Curls: Bicep curls primarily target your biceps, but also engage your forearms and shoulders. Stand with a dumbbell in each hand, palms facing forward. Keeping your elbows close to your sides, bend one arm at a time to curl the weight up towards your shoulder. Lower the weight back down in a controlled manner, then repeat with the other arm.

5. Overhead Tricep Extension: This exercise targets your triceps and shoulders. Start by standing with your feet shoulder-width apart and holding a dumbbell with both hands. Raise the weight overhead, with your elbows bent and close to your ears. Straighten your arms, extending the weight up towards the ceiling. Slowly lower the weight back down behind your head, bending your elbows, and then repeat the movement.

6. Hammer Curls: Hammer curls target your biceps and brachialis. Stand with a dumbbell in each hand, palms facing your body. Keeping your elbows close to your sides, curl the weights up towards your shoulders, keeping your palms facing each other throughout the movement. Lower the weights back down in a controlled manner, then repeat.

7. European Press: The European press is a compound exercise that targets your triceps, shoulders, and chest. Start by lying on a flat bench with a dumbbell in each hand, palms facing up. Bend your elbows and bring the weights down to your chest. Push the weights up and away from your body until your arms are fully extended. Lower the weights back down to your chest and repeat.

By incorporating these compound arm exercises into your fitness routine, you can effectively target your triceps, biceps, shoulders, and other arm muscles in a single movement. This not only saves time, but also leads to increased efficiency and better results. Remember to always use proper form, focus on the muscle being targeted, and gradually increase the weight as needed to continue challenging your muscles.

Dumbbell Bicep Curl Exercise

The Dumbbell Bicep Curl exercise is a compound arm exercise that targets the biceps and helps stimulate muscle growth. It is a popular exercise for building strength and achieving strong, sculpted arms.

To perform the Dumbbell Bicep Curl, all you need is a set of dumbbells. Start by standing up straight with a dumbbell in each hand, palms facing forward. Keep your elbows close to your body and your back straight. This is your starting position.

Next, exhale and bring the dumbbells up towards your shoulders by flexing your biceps. Keep your upper arms stationary, with only your forearms moving. Be sure to rotate your wrists so that your palms face towards your body at the top of the movement.

Pause for a moment at the top, squeezing your biceps at this peak contraction point. Then, inhale and slowly lower the dumbbells back to the starting position, keeping your elbows and shoulders still. Maintain control throughout the exercise and focus on proper form.

Repeat the movement for the desired number of repetitions. It is recommended to perform 2 to 3 sets of 8 to 12 reps.

The Dumbbell Bicep Curl primarily targets the biceps, but it also engages the brachialis and forearms. This exercise is an isolation movement, meaning it primarily works one joint and muscle group. However, it can also be considered a compound exercise as it incorporates other muscles to assist in the movement.

When performing the Dumbbell Bicep Curl, it’s important to maintain a neutral grip and avoid using excessive momentum or swinging your body. This will ensure that your biceps are properly targeted and avoid any strain on your joints.

To maximize the benefits of the Dumbbell Bicep Curl, you can gradually increase the weight you’re lifting over time to provide progressive overload to your muscles. This will help stimulate muscle growth and promote strength gains.

Remember to use proper form and technique when performing the Dumbbell Bicep Curl. Focus on feeling the tension in your biceps as you lift the weight and avoid relying on your shoulders or back for assistance.

In addition to the Dumbbell Bicep Curl, there are several other compound arm exercises you can incorporate into your workout routine to target different muscles and achieve a well-rounded arm workout. Some of these exercises include the Close-Grip Bench Press, Overhead Triceps Press, and Single-Arm Dumbbell Preacher Curls.

So, if you’re looking to strengthen and tone your arms, be sure to include the Dumbbell Bicep Curl and other compound arm exercises in your fitness regimen. With consistent training and proper nutrition, you can build strong, shredded arms that are both functional and aesthetically pleasing.

For more tips and exercises to help you achieve your fitness goals, click here to explore our website and discover the best workout routines and supplement recommendations to optimize your gains.

Barbell Skull Crusher Exercise

The barbell skull crusher exercise is a multi-joint movement that targets the triceps, a muscle group located on the back of your upper arm. If you’re looking to hit those triceps from different angles and add some variety to your arm workout, then this exercise is for you.

What You’ll Need

To perform the barbell skull crusher exercise, you’ll need a barbell and a bench or stability ball to lie on. You may also want to use weight plates to increase the resistance as you progress.

How to Do It

To perform the barbell skull crusher exercise:

1. Lie down on a bench or stability ball with your back flat and feet planted firmly on the ground.
2. Hold the barbell with an overhand grip, hands shoulder-width apart.
3. Extend your arms towards the ceiling, keeping them perpendicular to the ground.
4. Slowly lower the barbell towards your forehead, keeping your elbows pointed towards the ceiling.
5. Pause for a moment at the bottom, then press the barbell back up to the starting position.
6. Repeat for the desired number of reps.

It’s important to maintain a controlled movement throughout the exercise and avoid any swinging or jerking motions. The barbell skull crusher exercise primarily targets the triceps, but it also works the shoulders and chest as secondary muscles.

If you’re looking to maximize tricep activation, you can vary your grip width. A wider grip will target the long head of the tricep, while a narrower grip will focus on the lateral head. You can also try performing the exercise with an EZ bar or dumbbells for additional variety.

Remember to start with a weight that you can comfortably handle and gradually increase the resistance as you get stronger. Aim for 3-4 sets of 8-12 reps to build strength and muscle size. And as with any workout, be sure to consult with a fitness professional before starting a new exercise routine.

In conclusion, the barbell skull crusher exercise is a compound movement that effectively targets the triceps while also engaging other muscles. By incorporating this exercise into your arm workouts, you can strengthen and sculpt your triceps for a more functional and strong upper body. So grab a barbell and give it a try!

References:

– International Journal of Sports Science and Fitness Research: “A comparison of triceps brachii muscle activation between narrow and wide push-up”

– Journal of Strength and Conditioning Research: “Effect of grip width on muscle activation during barbell skull crushers”

– IGF-1: “The role of IGF-1 in skeletal muscle function and dysfunction: Potential implications in the management of sport-related injuries”

Tricep Dips Exercise

The tricep dips exercise is a compound arm exercise that targets the triceps, but also works the chest, shoulders, and core muscles. This exercise is perfect for those who want to strengthen and tone their upper-body muscles, as well as build bigger and stronger triceps.

Tricep dips can be done using a bench or parallel bars, depending on the equipment available. To perform this exercise, follow these steps:

1.	Start by sitting on the edge of a bench or chair with your hands gripping the edge of the seat.
2.	Slide your feet forward, placing them in front of you and keep your knees slightly bent.
3.	Lower your body by bending your elbows and keeping them pointing backward.
4.	Continue lowering yourself until your upper arms are parallel to the ground.
5.	Push through your hands to straighten your elbows and raise your body back up to the starting position.
6.	Repeat for the desired number of reps.

Tricep dips can be made more challenging by adding extra weight using a weighted vest or placing a dumbbell between your legs. This will increase the muscular overload and help stimulate muscle growth.

Tricep dips offer a range of benefits, including strengthening the triceps, chest, and shoulders, improving upper-body muscular endurance, and working the core muscles. This exercise is an excellent addition to any workout routine, especially for individuals looking to achieve a more shredded and defined upper-body physique.

It is important to note that tricep dips primarily target the triceps, but also engage the chest, deltoids, and even the brachialis (a muscle located underneath the biceps). Unlike other biceps-focused exercises like bicep curls, tricep dips work the triceps and other surrounding muscles simultaneously, leading to greater gains and a more balanced upper-body development.

Keep in mind that tricep dips should not be the only arm exercise you perform. It is essential to include compound exercises like push-ups, rows, and barbell presses, as well as isolation exercises like bicep curls and tricep extensions to hit all the muscles in your arms for a complete workout.

In situations where a bench or parallel bars are not available, tricep dips can also be performed using a dip station or even the edge of a countertop. The motion and technique remain the same, with the hands gripping the dip bars or the edge of the countertop, and the body being lowered and raised using the same straighten and bend elbow motion.

Remember to use proper form during tricep dips to avoid any potential injury. Keep your elbows pointing backward and avoid bending them to the sides. Keep your body in a straight line from head to toe, and engage your core muscles to maintain stability.

Try incorporating tricep dips into your arm workout routine for a stronger, more defined upper body. Gradually increase the number of times you perform this exercise and the weight used if needed, to continue challenging and overloading the muscles for growth and strength gains.

Tricep dips are a versatile exercise that can be added to any upper-body workout. They are effective for building strength, increasing muscle size, and creating a more defined and toned physique. Whether you are looking to strengthen your triceps, improve your pushing movements, or work on overhead pressing strength, tricep dips are a perfect addition to your workout routine.

Close Grip Bench Press Exercise

The close grip bench press is a compound arm exercise that primarily targets the triceps while also engaging the chest and shoulders. It is an effective workout for those looking to build bigger and stronger arms.

To perform the close grip bench press:

1. Start by lying flat on a bench with your feet planted firmly on the ground.
2. Grip the barbell with a close grip, placing your hands slightly less than shoulder-width apart.
3. Lower the barbell towards your chest, keeping your elbows close to your body.
4. When the barbell reaches your chest, push it back up towards the starting position, exhaling as you exert energy.
5. Repeat for the desired number of repetitions, gradually increasing the weight or volume to make it a progressive workout.

The close grip bench press not only works the triceps, but also engages the chest and shoulders. By keeping the elbows close to the body, the triceps are targeted more effectively. Additionally, this exercise can help strengthen the muscles used in pushing motions, making it functional for everyday activities.

It’s important to note that the close grip bench press should be performed with proper form to avoid injury. The elbows should be tucked in towards the body, rather than flaring out to the sides. This allows for greater tricep activation and also puts less stress on the shoulders.

When performing the close grip bench press, it’s beneficial to add it to your weekly workout routine. This exercise can be done in addition to other compound arm exercises like bicep curls and skullcrushers to target different muscle groups. By incorporating a variety of arm exercises, you can ensure that all heads of the triceps are being worked.

In conclusion, the close grip bench press is a highly effective exercise for targeting the triceps while also engaging other muscles in the upper body. It offers many benefits, including increased muscle strength, improved muscle size, and enhanced functional movement. So, if you’re looking to add more volume and variety to your arm workout, the close grip bench press is definitely worth incorporating into your routine.

Hammer Curls Exercise

The hammer curls exercise is an excellent compound arm exercise that targets your biceps and forearms. It can be a perfect complement to your weekly arm workouts, whether you are looking to build bigger biceps or increase the strength of your grip.

To perform hammer curls, you will need a set of dumbbells or a barbell. Here’s how you can do it:

1. Stand up straight with a dumbbell in each hand, palms facing your torso. This is your starting position.
2. Keeping your elbows close to your sides and your palms facing inwards, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause.
3. Inhale and slowly begin to lower the dumbbells back to the starting position.
4. Repeat for the recommended amount of reps.

Hammer curls activate both the long and short heads of the biceps, making it an effective exercise for building bicep size and strength. It also helps to activate the brachialis and brachioradialis, which are muscles in the forearms.

Hammer curls can be performed in a variety of ways, such as standing or seated, with dumbbells or a barbell. You could also try different grips, such as using an EZ-bar or performing the exercise with a neutral grip.

Tips for Hammer Curls

• Focus on keeping your wrists in a neutral position throughout the exercise to avoid putting unnecessary stress on your joints.
• Avoid swinging your body or using momentum to lift the weights. Keep the movement controlled and intentional.
• Try using a slower tempo during the eccentric (lowering) phase of the exercise to increase time under tension and promote muscle growth.
• Start with a weight that allows you to perform 8-12 reps with proper form. As you get stronger, you can gradually increase the weight to continue challenging your muscles.

Remember that progressive overload is key to building muscle. So, whether you choose to increase the weight, the number of reps, or the number of sets, make sure you are continually challenging yourself.

References:

• ACE Fitness: Hammer Curl
• Strength and Conditioning Journal: Shoulder and Elbow Muscle Activity during the Curl Exercise with and without Trunk Flexion
• Journal of Applied Physiology: Physiology of exercise-induced modifications in connective tissue and bone

Push-ups Exercise

Push-ups are a classic bodyweight exercise that target multiple muscle groups in the upper body, including the chest, triceps, and shoulders. They can be performed anywhere, without any equipment, making them a convenient and effective exercise for building strength and muscle.

Here’s how to perform a proper push-up:

1. Start by getting into a plank position, with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
2. Keep your core engaged and your back flat as you lower your body towards the ground by bending your elbows.
3. Lower yourself until your chest almost touches the floor, then press back up to the starting position by straightening your arms.
4. Make sure to keep your elbows close to your sides as you perform the exercise to target your triceps more effectively.
5. Exhale as you push yourself up and inhale as you lower yourself down.

Push-ups can be modified to suit different fitness levels. If you’re just starting out or find traditional push-ups too challenging, you can perform them with your knees on the ground instead of keeping your body straight. This variation reduces the amount of bodyweight you have to lift and makes the exercise easier.

For a more challenging variation, you can try performing push-ups with your feet elevated on a bench or step. This increases the level of difficulty and engages the chest, shoulders, and triceps even more.

Push-ups offer several benefits:

• They work multiple muscle groups at once, making them a time-efficient exercise for building strength and muscle mass.
• They engage the core, helping to improve stability and balance.
• They are a functional exercise that mimics pushing motions commonly performed in daily activities.
• They can be performed anywhere, without the need for any equipment.

Keep in mind that proper form is essential when performing push-ups to prevent injury and maximize results. If you’re unsure about your form, consider working with a qualified fitness professional or using a mirror to check your technique.

Remember, everyone’s fitness level is different, so listen to your body and progress at your own pace. Whether you’re a beginner or an advanced fitness enthusiast, push-ups can be an effective exercise for building strong and shredded arms.

Overhead Press Exercise

The overhead press exercise is a multi-joint movement that targets several major muscle groups, including the deltoids, triceps, and lats. This compound exercise is an excellent way to develop strength and size in your upper body and should be a staple in any workout routine.

To perform the overhead press exercise:

1. Begin by standing with your feet shoulder-width apart and holding a barbell in front of your shoulders. Make sure your palms are facing forward and your elbows are pointing slightly forward.
2. Press the barbell straight overhead, extending your arms fully and locking out your elbows at the top of the movement. Keep your core engaged and your back straight throughout the exercise.
3. Slowly lower the barbell back to the starting position, bending your elbows and keeping them slightly in front of your shoulders as you descend.
4. Repeat for the desired number of reps.

The overhead press exercise can be done seated or standing, with a barbell or dumbbells. It is important to use proper form and a challenging weight to ensure you are effectively targeting the muscles and maximizing gains.

Benefits of Overhead Press Exercise

The overhead press exercise offers a number of benefits:

• Stronger Deltoids: This exercise primarily targets the deltoids, helping to strengthen and shape the shoulders.
• Tricep Engagement: As you press the weight overhead, your triceps are activated, leading to stronger and more defined tricep muscles.
• Burning Calories: The overhead press is a compound exercise that engages multiple muscles, making it a calorie-burning exercise that can contribute to weight loss.
• Complement to Other Exercises: The overhead press is a great addition to upper body workouts and can be used alongside other exercises, such as bench presses, rows, and dips, to create a well-rounded routine.

FAQ

What are compound arm exercises?

Compound arm exercises are exercises that work multiple muscle groups in the arms at the same time. They are more efficient because they target several muscles in one movement, resulting in greater muscle activation and overall strength gains.

Which muscles do compound arm exercises target?

Compound arm exercises target several muscles in the arms, including the biceps, triceps, forearms, and shoulders. Some exercises also engage the chest, back, and core muscles for added stability and support.

Why should I include compound arm exercises in my workout routine?

Including compound arm exercises in your workout routine is beneficial for several reasons. First, they help you build overall arm strength by targeting multiple muscle groups at once. Second, they improve functional fitness by simulating movements that you use in everyday activities. Lastly, compound exercises can help you save time at the gym, as they provide a more efficient and effective workout.

Are compound arm exercises suitable for beginners?

Compound arm exercises can be suitable for beginners, but it is important for them to start with lighter weights and focus on proper form and technique. It is also recommended to seek guidance from a professional or personal trainer to ensure safety and avoid injuries.

What are some examples of compound arm exercises?

Some examples of compound arm exercises include push-ups, pull-ups, overhead press, dips, and bench press. These exercises work multiple muscle groups in the arms and provide a comprehensive workout for strength and muscle development.

What are compound arm exercises?

Compound arm exercises are exercises that work multiple muscle groups in the arms at the same time. These exercises are more efficient and effective for building strength and gaining muscle mass.