Stop Wasting Time on Isolation: Compound Arm Workouts for Balanced Strength and Growth

As a personal trainer who has spent the majority of the last two decades in the gym, I can attest that bicep curls are one of the most popular exercises. Cable tricep extensions are a close second.

While isolation exercises like bicep curls feel great, they are not the most optimal for building functional strength or sleeve-ripping arms.

Most lifters overlook compound movements for building bigger and stronger arms. Multi-joint exercises work several muscles simultaneously, boosting muscle activation, functional strength, and even hormonal response. (1)

In this article, I’ll take you over the eight most effective compound lifts to build pythons that would make Popeye proud. I’ll also share the top-secret workouts that I’ve used to transform the physiques of hundreds of my clients. So, sit tight and read on.

Problems with Isolated Bicep Curls

Before we dive into the best compound arm lifts, let’s touch upon why isolation movements aren’t the most optimal for arm growth:

• Limited Muscle Activation: Single-joint exercises focus on a particular muscle group, making them ineffective for people with tight schedules. This also limits muscle protein synthesis, testosterone production, and growth hormone release that are associated with compound lifts.
• Muscle Imbalance: Overly focusing on training one muscle group can lead to muscle and strength imbalances. These can grow out of proportion with time, significantly increasing your risk of overuse injuries and hampering daily functionality and athletic performance.

8 Top Compound Exercises for Arm Growth

For your convenience, I have arranged the arm exercises into two groups — pulling and pushing. The pulling exercises primarily target the biceps, whereas the pushing exercises bias the triceps.

These are the moves that should be a part of your exercise arsenal:

Pulling Exercises

While performing these pulling exercises, I recommend keeping your elbows tight to the sides to load the biceps optimally.

Chin-Ups

Many lifters use pull-ups and chin-ups interchangeably, but they are two distinct exercises. The latter involves an underhand grip, resulting in better bicep fiber recruitment.

Chin-ups primarily work the biceps and forearms. Other muscles involved are the back and shoulders. The great thing about this exercise is that besides helping you build giant arms, it also boosts your overall pulling power and improves posture.

1. Grab the pull-up bar with a shoulder-wide underhand grip.
2. Bend your elbows to lift your torso towards the ceiling.
3. Your chin should be above the bar at the top of your range of motion (ROM).
4. Squeeze your biceps as hard as possible at the top.
5. Slowly lower to the starting position.
6. Repeat for recommended reps.

Bent-Over Rows (Supinated Grip)

Never underestimate the power of rowing exercises to target the biceps. Underhand rows result in a much greater bicep stimulation than the overhand variation. Lats, rhomboids, and traps are the other muscles engaged.

1. Stand upright with a hip-width stance and a barbell in your hands.
2. Flex your knees slightly and hinge at the hips so your torso is at 45 degrees.
3. Bring the bar towards your belly button by bending your elbows and driving them towards the ceiling.
4. Pause in the fully shortened position.
5. Use a deliberate motion to return to the starting position.

Underhand Inverted Rows

This exercise is especially great for people who cannot perform a bodyweight pull-up. I find that using a suicide (thumbless) grip can result in better bicep contractions at the top. The upper back also plays a significant role during inverted rows, helping boost your overall pulling strength.

1. Set a bar at waist height in the squat rack.
2. Lie on the floor so that your chest is under the bar.
3. Grab the barbell with an underhand grip.
4. Your back should not be touching the floor in the starting position with your elbows fully extended.
5. While keeping your elbows tight to the sides, pull your chest to the barbell.

Lat Pulldowns (Underhand)

If you want balanced strength and bicep muscle gains, look no further than the lat pulldown. In my experience, this exercise offers sharp bicep contractions, resulting in optimal strength and muscle gains.

1. Grab the straight bar with a shoulder-wide supinated grip.
2. While keeping your torso upright, bend your elbows to bring the barbell to your upper chest level.
3. Pause at peak contraction to maximize biceps stimulation.
4. Slowly extend your elbows for a deep stretch at the top.

Pushing Exercises

Fully developed triceps are key for building upper body strength and overall pressing power. Prioritize full ROM while performing these movements to load the triceps optimally.

Dips

Beginners should begin with bench dips as they will help you drill the movement mechanics and set a solid base for parallel bar dips. Keep your torso close to the bench to load the triceps. Going too far forward shifts the tension to the chest and front delts.

1. Sit on the bench and wrap your hands around the edge of the bench.
2. Walk your feet forward so your hips are clear of the bench. Your torso should be close to the bench.
3. Slowly flex your elbows to lower your body towards the floor. Your upper arms should be at least parallel to the floor in the bottom position.
4. Contract your triceps and extend the elbows to return to the starting position.
5. Avoid locking out at the top to maintain a constant tension on the triceps.

Overhead Press

Most compound tricep exercises involve a barbell, which can result in muscle and strength imbalances. I highly recommend opting for dumbbells whenever possible for overall development.

1. Sit on a utility bench with a dumbbell in each hand held at shoulder level.
2. With your back upright and pressed against the pad, press the dumbbells toward the ceiling.
3. Fully lock out your elbows at the top and contract the triceps.
4. Lower to the starting position using a slow, deliberate motion.

Close-Grip Bench Press

Use a close grip on the bench press to load the triceps. Consciously think about pressing with your arms while performing this exercise to keep the focus on the back of your arms instead of your chest.

1. Lie on the flat bench and grab the bar with a chest-wide overhand grip.
2. Unrack the bar by extending your elbows. Position the bar above your nipples.
3. While keeping your upper arms close to your body, slowly lower the bar to your chest.
4. Explode back to the starting position and contract your triceps as hard as possible.
5. Rinse and repeat.

Close-Grip Push-Ups

Push-ups are arguably the best bodyweight exercise to build pushing power. Close-grip and diamond push-ups are some of my favorite push-up variations for targeting the triceps. We’ll be sticking with diamond push-ups for this guide.

1. Get into a high plank position with your hands under your chest.
2. Position your hands together so your index fingers and thumbs are touching. Your hands should form an “A” shape.
3. Bend your elbows to lower your torso to the floor. Your chest should touch your hands at the bottom.
4. Contract your triceps and extend your elbows to return to the starting position.
5. Repeat for recommended reps.

Sample Arm Workout Routines For Maximum Growth

Below are three different compound arm workouts for varying goals:

Bicep-Focused Compound Workout

Prioritize developing a robust mind-muscle connection while performing these exercises. Going through the motions for the sake of it can transfer the tension to the bigger and stronger muscles like the back and chest.

Exercise	Sets	Reps
Chin-ups	3	AMRAP
Bent-Over Barbell Rows	3	8-12
Inverted Rows	3	10-15
Lat Pulldowns	3	12-15
Seated Cable Rows (Underhand grip)	3	10-12

Tricep-Focused Compound Workout

Always begin a workout after a thorough warm-up. Spend five to 10 minutes before every session performing exercises like arm circles, leg swings, and light jogging to get the blood flowing to the target muscles. This improves performance and limits injury risk.

Similarly, spend five to 10 minutes after a session performing static stretches to flush out the metabolites from the muscle tissues and boost recovery and flexibility.

Exercise	Sets	Reps
Close-Grip Bench Press	3	8-12
Dips	3	AMRAP
Overhead Press	3	8-12
Diamond Push-ups	3	AMRAP
Decline Dumbbell Press	3	10-12

Bicep & Tricep Focused Compound Workout

Avoid chasing heavier weights and instead focus on performing each exercise with a picture-perfect technique to maximize muscle fiber activation and adaptations.

Exercise	Sets	Reps
Chin-ups	3	AMRAP
Dips	3	AMRAP
Bent-Over Dumbbell Rows	3	8-12
Overhead Press (Dumbbells)	3	8-12
Push-ups (Decline)	3	AMRAP

Perform these workouts two to three times per week, depending on your current fitness levels and training objectives. Take at least one day off between these workouts to allow your muscles enough time for optimal recovery.

Things To Consider While Training Arms

Be mindful of the following factors while performing these compound arm exercises:

Slow Eccentrics & Full Range of Motion

Most leave gains on the table by following a restricted ROM. Don’t be like them.

Using a full range of motion allows optimal muscle fiber stimulation. This not only improves muscle growth but it also boosts your overall functionality.

Research suggests that using three to five-second negatives increases the total time under tension for the target muscle groups, enhancing muscle stimulation and growth. (2)

Progressive Overload

Progressive overload is the name of the game when it comes to making consistent progress. It involves gradually increasing the training volume and intensity to avoid running into a wall. Some of the most common progressive overload techniques involve increasing the sets and weights, lowering the rest time between sets, and employing advanced training techniques like supersets and dropsets.

Nutrition and Recovery

Remember, you break down muscle tissue when you are training in the gym. They grow back bigger and stronger when you are resting and have enough macro and micronutrients in your system. Make sure you are sleeping at least eight hours each night.

Beginners should use this TDEE (total daily energy expenditure) calculator to determine their ideal calorie intake. Reference this calculator to find out the right macronutrient split to achieve your physique transformation goals.

Conclusion

Make no mistake. I am not saying that you should completely eliminate isolation exercises — they have a time and place. However, if you are looking to make the most out of your time in the gym and build massive arms, compound workouts are the way to go.

I highly recommend adopting the workout program listed in this article to maximize muscle growth, especially if you are experiencing a muscle or strength plateau. Like any other training program, consistency, dedication, and discipline are key here for optimal gains. Stick to this regime for at least eight to 12 weeks to experience noticeable improvements.

If you have any questions about the exercises or the workouts explained in this article, post them in the comments below, and I’ll be happy to help!

References:

1. Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports medicine (Auckland, N.Z.), 35(4), 339–361. https://doi.org/10.2165/00007256-200535040-00004
2. Azevedo PHSM, Oliveira MGD, Schoenfeld BJ. Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biol Sport. 2022 Mar;39(2):443-449. doi: 10.5114/biolsport.2022.105335. Epub 2021 Jun 1. PMID: 35309524; PMCID: PMC8919893.

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