When it comes to building strong and defined arms, many people focus solely on isolation exercises like bicep curls and tricep extensions. While these exercises are important, incorporating compound arm exercises into your routine can take your arm development to the next level.

Compound arm exercises involve multiple muscle groups and joints, making them more efficient and effective for building strength and size. In addition to targeting the biceps and triceps, these exercises also engage the shoulders, forearms, and other stabilizing muscles in the upper body.

One of the best compound arm exercises you can add to your routine is the chin-up. This exercise primarily works the biceps, but also targets the back, shoulders, and forearms. It is performed by gripping a bar with your palms facing towards you and pulling your body up until your chin is above the bar.

Another game-changing compound arm exercise is the dip. Dips target the triceps, but also engage the chest, shoulders, and core. To perform dips, you need parallel bars or two sturdy surfaces, such as the edges of two weight benches. Start by gripping the bars with your palms facing downwards and your arms fully extended. Lower your body by bending your elbows until your shoulders are below your elbows, then push back up to the starting position.

If you’re looking to target the brachialis, a muscle located underneath the biceps, wide-grip rows are an ideal compound arm exercise to add to your routine. This exercise is performed by gripping a barbell or cable attachment with a wider-than-shoulder-width grip and pulling the weight towards your body while keeping your elbows close to your sides. Wide-grip rows also activate the back, shoulders, and forearms.

Best Compound Arm Exercises with Pictures

When it comes to working your arms, it’s important to incorporate compound exercises into your routine. Compound arm exercises target multiple muscle groups at once, giving you a more efficient and effective workout. Here are 7 of the best compound arm exercises with pictures:

1. Push-Ups: Push-ups are a classic compound arm exercise that work your chest, triceps, and shoulders. Start in a plank position with your hands shoulder-width apart. Bend your elbows and lower your body until your chest is just above the ground, then push back up to the starting position.
2. Diamond Push-Ups: Similar to regular push-ups, diamond push-ups target your triceps more. Place your hands close together under your chest, forming a diamond shape with your index fingers and thumbs. Lower your body as you would in a regular push-up, then push back up.
3. Chin-Ups: Chin-ups are an ideal compound arm exercise for targeting your biceps, back, and shoulders. Hang from a bar with your palms facing you and your hands shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself back down.
4. Dumbbell Row: The dumbbell row is a compound exercise that targets your biceps, back, and traps. Start in a standing position with a dumbbell in each hand. Bend forward at the waist, keeping your back straight, and bring the dumbbells up towards your chest, squeezing your shoulder blades together. Lower the dumbbells back down and repeat.
5. Kettlebell Single-Arm Row: Similar to the dumbbell row, the kettlebell single-arm row targets your biceps, back, and traps. Place a kettlebell on the ground next to your feet. Bend at the waist and pick up the kettlebell with one hand, keeping your back straight. Pull the kettlebell up towards your chest, squeezing your shoulder blades together, then lower it back down. Repeat on the other side.
6. Tricep Dips: Tricep dips are a great compound arm exercise for targeting your triceps, chest, and shoulders. Start by sitting on a bench with your hands gripping the edge of the bench on either side of your hips. Walk your feet forward until your hips are off the bench and your knees are bent at a 90-degree angle. Bend your elbows and lower your body towards the ground, then push back up.
7. Overhead Tricep Extensions: Overhead tricep extensions are an isolated compound arm exercise that target your triceps. Stand with your feet shoulder-width apart and hold a dumbbell with both hands. Lift the dumbbell overhead, keeping your elbows close to your head. Bend your elbows and lower the dumbbell behind your head, then straighten your arms and lift the dumbbell back up. Repeat.

Bench Press – Build Strong Arms

The bench press is one of the most effective compound arm exercises for building strong arms. It primarily targets the pectoralis major muscles, but also engages the triceps, deltoids, and the muscles in your upper back and shoulders.

Why Bench Press?

How to Perform the Bench Press

1. Start by lying flat on a bench with your feet flat on the ground.
2. Take a grip on the bar with your hands slightly wider than shoulder-width apart. Your palms should be facing away from you.
3. Keep your elbows tucked in and your shoulder blades squeezed together.
4. Slowly lower the bar towards your chest while keeping your elbows at a 90-degree angle. Aim to touch your chest with the bar.
5. Press the bar back up by extending your arms and pushing it away from your chest.
6. Repeat for the desired number of repetitions.

Tips for a Proper Bench Press

• Make sure to warm up before performing the bench press to reduce the risk of injury.
• Keep your wrists straight and in line with your forearms to prevent strain.
• Focus on keeping your core engaged throughout the exercise to maintain stability.
• Use a spotter or safety bars when lifting heavy weights to ensure safety.
• Start with a weight that you can comfortably lift for 8-12 reps and gradually increase the weight as you get stronger.

By adding the bench press to your strength training routine, you can develop stronger and more defined arms. It is a versatile exercise that can be performed with different variations, such as incline or decline bench press, to target specific muscle groups. Click here for further programming tips and variations to maximize your bench press gains.

Deadlift – Build Strong Arms

When performing the deadlift, start by standing with your feet shoulder-width apart and a slight bend in your knees. Grab the barbell with an overhand grip (or a mixed grip if you prefer), with your hands slightly wider than shoulder-width apart. Keep your back straight and engage your core as you lift the barbell off the floor, exhale and fully extend your hips and legs. As you lift, focus on squeezing your shoulder blades together and keeping your chest up.

One of the great things about the deadlift is that it allows you to progressively increase the weight over time. As you get stronger, you can add more weight to the barbell, resulting in increased muscle mass and strength in your arms.

To further target the arms during the deadlift, you can perform variations such as single-arm dumbbell deadlifts or elevated deadlifts. These exercises put additional stress on the arms and are great for isolating and developing the deltoids and triceps.

In addition to the deadlift, other compound exercises like chin-ups and dips also hit the arms, especially the biceps and triceps. Chin-ups target the biceps, while dips focus on the triceps. To optimize the arm-strengthening benefits of these exercises, focus on proper form and full range of motion. You can also enhance the challenge by adding weight with a dip belt or a weighted vest.

For a more targeted arm workout, you can include isolation exercises like hammer curls, triceps extensions, and bicep curls. These exercises further engage the biceps and triceps and can help you achieve well-rounded and more defined arms.

When programming your arm exercises, it’s important to include a variety of compound and isolation exercises, as well as different rep ranges and grips, to maximize arm strength and size. Be consistent with your training and strive for progressive overload, aiming to increase the weight or reps over time.

In conclusion, the deadlift is a powerful compound exercise that not only works the whole body but also provides great benefits for the arms. By incorporating deadlifts and other compound exercises into your arm workout routine, you can build strong and massive arms that are not only functional but also visually impressive.

Overhead Press – Build Strong Arms

When performing the overhead press, it is important to have proper form and technique to ensure maximum efficiency and avoid any injuries. Let’s take a look at the steps to perform the overhead press:

1. Starting Position:

Begin by standing with your feet shoulder-width apart. Hold a barbell or dumbbells at shoulder level with your palms facing forward and your elbows bent.

2. Movement:

Push the weight up overhead by extending your arms fully while exhaling. Make sure to keep your core engaged and your back straight throughout the movement.

At the top of the movement, your arms should be fully extended overhead, and the weight should be directly above your head.

3. Lowering the Weight:

Slowly lower the weight back down to the starting position by bending your elbows and keeping your core engaged. Inhale as you lower the weight.

Repeat the exercise for the desired number of repetitions.

The overhead press not only targets the shoulders, triceps, and upper back muscles, but it also engages other muscles in the body. This exercise stimulates the core muscles, glutes, and even the leg muscles to maintain stability and balance.

Some of the benefits of overhead press include:

• Building stronger shoulders and arms
• Improving upper body strength
• Enhancing muscle growth in the triceps and deltoids
• Improving posture and alignment

The overhead press can be performed with various grips, such as a pronated grip (palms facing forward), supinated grip (palms facing backward), or a neutral grip (palms facing each other). Each grip targets the muscles slightly differently and can be used to add variety to your routine.

If you’re looking to achieve proportional and strong arms, incorporating compound arm exercises like the overhead press into your training routine is essential. Compound exercises work multiple muscle groups at once and are more efficient for building strength and muscle compared to isolation exercises that only target smaller muscles.

Make sure to consult with a fitness professional before starting any new exercise program, especially if you have any underlying health conditions or injuries. It’s also important to start with a weight that is appropriate for your strength level and gradually increase it as you progress.

So, if you’re ready to pump up your arms and see some gains, give the overhead press a try! It’s a powerful exercise that can help you build strong and defined arms.

Dips – Build Strong Arms

Dips are a compound arm exercise that work multiple muscles in your upper body. They primarily target the triceps, chest, and shoulders, but also engage the biceps, deltoids, and upper back muscles. Dips can be performed on parallel bars or even using a bench or chair.

To perform dips, start by gripping the bars with your palms facing inward towards your body. Let your arms straighten and keep your elbows slightly bent. Lean forward and lower your body until your shoulders are below your elbows, then push yourself back up to the starting position.

Dips provide several benefits, including increased muscle mass, improved arm strength and size, and enhanced shoulder stability. They also allow for a greater range of motion compared to other arm exercises, making them ideal for targeting the muscles you want to grow.

In addition to dips, you can also add variations like single-arm dips or weighted dips to your routine. In the single-arm dip, you’ll perform the same movement with one arm while the other arm remains neutral. Adding dumbbells or using a weight belt can increase the overload and make the exercise more challenging.

Dips can be a great way to increase the intensity of your arm workout and help your arms grow bigger and stronger. If you’re starting a new workout routine, make sure to include dips, along with other compound arm movements like push-ups, pull-ups, and rows, to ensure you are targeting all the muscles in your arms.

When performing dips, it’s important to maintain proper form to avoid injury. Keep your body straight and your chin up, and try to avoid leaning too far forward or backward. By making sure you perform dips correctly, you’ll get the most out of the exercise and see better results.

Whether you’re a beginner or an experienced lifter, dips are a great addition to any arm workout routine. They can help you build strength, size, and proportional arm muscles. Remember to progress gradually by increasing the weight or reps each week, and always listen to your body’s capacity to avoid injuries. So, why not give dips a try and start working towards your arm-building dreams?

Chin-Ups – Build Strong Arms

Chin-ups are a compound arm exercise that targets multiple muscle groups in the upper body, making it a perfect addition to your arm workout routine. This exercise primarily focuses on the biceps, but it also engages the muscles in your shoulders, back, and core. Chin-ups are a great way to build strength and develop bigger and more defined arms.

How to Perform Chin-Ups

To perform chin-ups, start by gripping a pull-up bar with your palms facing towards you, about shoulder-width apart. Hang from the bar with your arms fully extended and your back straight. Engage your core muscles and pull yourself up towards the bar by flexing your elbows, bringing your chin level with or above the bar. Slowly lower yourself back down to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

Tips for Chin-Ups

• Use a wide grip to target your back muscles more.
• Keep your body straight and avoid swinging or using momentum to lift yourself.
• If you’re having difficulty with chin-ups, start with assisted chin-ups using a resistance band or machine until you build enough strength to do them unassisted.
• If you want to add more challenge, you can use a weight belt or hold a dumbbell between your feet during the exercise.

Chin-ups are a challenging compound arm exercise that will help you build strong and muscular arms. By targeting multiple muscle groups simultaneously, you’ll see better results and get closer to achieving your arm development dreams. Include chin-ups in your workout routine and watch your muscles grow and strength increase!

Close Grip Bench Press – Build Strong Arms

The Close Grip Bench Press is a compound arm exercise that can help you build strong and proportional arms. It primarily targets the triceps, but also engages the chest, shoulders, and upper back.

To perform the Close Grip Bench Press, start by lying on a flat bench with your feet flat on the floor. Place your hands close together, about shoulder-width apart, on the barbell. Bend your elbows and lower the barbell towards your chest, keeping your upper arms close to your body.

As you lower the barbell, think about pulling your shoulder blades together and keeping your elbows tucked in. This will help you engage the triceps and prevent excessive strain on the shoulders.

Once the barbell is just above your chest, push it back up by extending your arms and straightening your elbows. Keep your feet planted on the floor and maintain a stable position throughout the exercise.

The Close Grip Bench Press is a biceps-focused exercise that can be used to stimulate muscle growth in the triceps. It’s an ideal movement for weightlifters who want to develop strong and defined arms.

Here are some key points to remember when performing the Close Grip Bench Press:

1. Keep your hands shoulder-width apart on the barbell.
2. Focus on engaging your triceps and keeping your elbows tucked in.
3. Lower the barbell towards your chest, but avoid bending your wrists or rotating your shoulders.
4. Keep your gaze forward and maintain a stable head position.
5. Extend your arms and straighten your elbows to push the barbell back up.
6. Take a deep breath before each repetition to maximize strength and efficiency.

By incorporating the Close Grip Bench Press into your arm workout routine, you can target the triceps and other muscles in your upper body to build strength and mass. It’s a highly effective exercise that can help you achieve big arms and achieve your fitness goals.

Push-Ups – Build Strong Arms

Push-ups are a mass-building compound arm exercise that can be applied to the entire body. While push-ups primarily target the chest, they also engage the triceps, shoulders, and even the core muscles. If you want strong and well-defined arms, push-ups should definitely be a part of your weekly routine.

Benefits of Push-Ups

There are several benefits to incorporating push-ups into your arm workout routine:

• Muscle Pumping: Push-ups help to pump blood into the muscles, providing them with nutrients and aiding in muscle growth.
• Delt Activation: Push-ups engage the deltoid muscles in the shoulders, helping to strengthen and tone them.
• Game-Changing Upper Body Exercise: Push-ups are a game-changing exercise for building upper body strength and definition.
• Compound Exercise: Push-ups work multiple muscle groups at once, allowing you to get more bang for your buck.
• Strong Arms: Push-ups target the triceps and biceps, helping you develop stronger arms.

How to Do Push-Ups

Here’s a step-by-step guide on how to do push-ups with proper form:

1. Starting Position: Begin by positioning yourself face down on the ground, with your hands placed slightly wider than shoulder-width apart.
2. Form: Keep your back straight and your abs engaged. Your body should form a straight line from your head to your heels.
3. Bend Elbows: Lower your body by bending your elbows, keeping them at a 45-degree angle to your body. Lower until your chest is just above the ground.
4. Push-Up: Push yourself back up to the starting position by extending your arms. Exhale as you push yourself up.
5. Repetitions: Aim to perform 3 sets of 10-15 repetitions, or as many as you can with proper form.

Remember to keep your core engaged and your hips in line with your body throughout the exercise. If you find traditional push-ups too challenging, you can modify the exercise by doing knee push-ups or using an elevated surface such as a bench or step.

Variations of Push-Ups

Here are a few variations of push-ups that you can try to target different muscles:

Diamond Push-Ups

To do diamond push-ups, place your hands close together so that your thumbs and index fingers form a diamond shape. This variation targets the triceps and chest muscles.

Wide-Grip Push-Ups

For wide-grip push-ups, place your hands wider than shoulder-width apart. This variation targets the chest and shoulders.

Single-Arm Push-Ups

If you’re looking for a challenge, you can try single-arm push-ups. This exercise requires a great deal of strength and stability, as it targets one arm at a time.

Remember to gradually increase the intensity and difficulty of your push-up routine. This can be done by adding resistance such as a weight vest or by doing decline push-ups.

In conclusion, push-ups are a versatile and effective exercise for building strong and well-defined arms. Incorporate them into your arm workout routine and reap the benefits of this compound exercise.

Neutral Grip Pull-ups

Neutral grip pull-ups are a compound arm exercise that targets multiple muscle groups in the upper body. This exercise is a game-changing move that can help you build strong arms and make significant gains in both strength and size.

Neutral grip pull-ups are performed by using a grip where the palms face each other while gripping the bar. This grip puts the biceps in a more favorable position and allows for better activation of the back muscles compared to other grip variations.

When performing neutral grip pull-ups, start by gripping the bar with a neutral grip and hanging freely with your arms fully extended. Keep your shoulders flexed and your body straight. To initiate the movement, pull yourself up by bending your elbows and squeezing your shoulder blades together. Continue pulling until your chin is above the bar. Lower yourself back down to the starting position with control.

Neutral grip pull-ups can be performed with bodyweight alone, or you can add weight by using a weight belt or holding a dumbbell between your feet. By gradually increasing the weight, you can continue to challenge your muscles and promote further gains in strength and size.

Neutral grip pull-ups are a great complement to other compound arm exercises such as push-ups, rows, and bench press. By incorporating a variety of compound arm exercises into your training program, you can ensure that you are targeting all the necessary muscle groups for a balanced and effective arm workout.

Something to keep in mind when performing neutral grip pull-ups is to maintain proper form. Make sure to avoid swinging or using momentum to complete the exercise. Instead, focus on controlled movements and engage your back and biceps to do the work.

Neutral grip pull-ups are a fantastic exercise for building upper-body strength and mass. They target the biceps, back, shoulders, and traps, making them a highly effective mass-building exercise. By adding neutral grip pull-ups to your arm workout routine, you can ensure that you are getting a well-rounded and effective upper-body workout.

To get the most out of neutral grip pull-ups, here are a few tips:

1. Start with your hands slightly wider than shoulder-width apart.
2. Keep your core engaged and your body straight throughout the movement.
3. Focus on a slow and controlled descent to maximize muscle activation.
4. Gradually increase the number of repetitions and sets as you progress.
5. If you find neutral grip pull-ups too challenging, you can start by practicing with assistance from resistance bands or an assisted pull-up machine.

Neutral grip pull-ups are a must-try exercise for anyone looking to strengthen and sculpt their arms. Incorporate them into your arm training routine, and you’ll be well on your way to achieving the strong and muscular arms of your dreams.

FAQ

What are compound arm exercises?

Compound arm exercises are exercises that target multiple muscle groups in the arms, such as the biceps, triceps, and forearms, all at once. These exercises are effective for building overall arm strength and are time-efficient as they work multiple muscles simultaneously.

What are some triceps-focused compound arm exercises?

Some triceps-focused compound arm exercises include close-grip bench press, diamond push-ups, and triceps dips. These exercises primarily target the triceps muscles while also engaging other muscle groups in the arms.

How can compound arm exercises benefit me?

Compound arm exercises can benefit you by helping to build overall arm strength and muscle tone. They also increase functional strength and can improve your performance in activities that require arm strength, such as lifting heavy objects or playing sports.

Are compound arm exercises suitable for beginners?

Compound arm exercises can be suitable for beginners, but it is important to start with lighter weights or resistance and gradually increase as you build strength. It is also advisable to learn proper form and technique to avoid any injuries. Consulting a fitness professional can be beneficial for beginners.

Can compound arm exercises be done at home?

Yes, compound arm exercises can be done at home. Many of these exercises require minimal equipment, such as dumbbells or resistance bands, which are easily accessible for home workouts. Some examples of compound arm exercises that can be done at home include push-ups, triceps dips, and bicep curls.

What are compound arm exercises?

Compound arm exercises are exercises that target multiple muscle groups in the arms, such as the triceps, biceps, and forearms, at the same time. These exercises typically involve movements that require more than one joint to perform, making them more effective at building strength and muscle in the arms.