Compound exercises are essential for building muscle and increasing strength. Unlike isolation exercises, compound movements engage multiple muscles and joints, leading to more efficient workouts and balanced muscle development. Here are 11 of the best compound arm exercises to speed up muscle growth:
Pull-ups
Pull-ups primarily target the back and biceps while engaging shoulders, core, and forearms. Aim for 3-4 sets of 6-10 reps.
Chin-ups
Similar to pull-ups but with an underhand grip, chin-ups emphasize biceps while working back and shoulders. Perform 3-4 sets of 6-10 reps.
Bent-over Rows
Bent-over rows target the upper back, lats, and biceps. Complete 3-4 sets of 8-12 reps.
Dips
Dips primarily target triceps but also work chest and shoulders. Aim for 3-4 sets of 8-12 reps.
Pushups
Pushups work chest, triceps, shoulders, and core. Perform 3-4 sets of 12-15 reps.
Close-Grip Bench Press
This variation targets triceps more than traditional bench press while engaging chest and shoulders. Complete 3-4 sets of 8-12 reps.
Standing Barbell Curl
Engage biceps, forearms, and core with standing barbell curls. Perform 3-4 sets of 10-12 reps.
Arnold Press
Target shoulders, triceps, and upper chest with Arnold press. Aim for 3-4 sets of 8-10 reps.
Tricep Dips
Similar to dips, tricep dips focus on triceps, chest, and shoulders. Perform 3-4 sets of 10-12 reps.
Hammer Curls
Target biceps and forearms with hammer curls. Complete 3-4 sets of 10-12 reps.
By incorporating these compound arm exercises into your fitness routine, you can achieve well-rounded arm development, muscle growth, and enhanced strength. Remember to maintain proper form and gradually increase intensity for optimal results.
