Unlock massive gains in your biceps and triceps with these four compound exercises. While traditional isolation exercises like barbell curls and pressdowns have their place, incorporating multi-joint movements into your arm routine can yield significant mass and strength gains. According to Justin Grinnell, C.S.C.S., owner of State of Fitness, compound exercises stimulate a greater release of growth hormones, leading to overall muscle development. Here’s a detailed look at each exercise:
1. Close-grip Chinup (Biceps):
This exercise not only targets your back but also engages your biceps intensely. Grip a pullup bar underhand with your palms close together, and pull yourself up until your upper chest touches the bar. Lower yourself slowly to maximize biceps engagement.
2. One-arm Hammer Row (Biceps):
Similar to a standard dumbbell row, the one-arm hammer row adds a twist by incorporating a hammer curl motion. This variation recruits more muscle fibers in your biceps while providing support from your back muscles.
3. Ring Dip (Triceps):
The dip is an underrated exercise for building triceps mass. Using rings adds instability, forcing your triceps and supporting muscles to work harder. This exercise can lead to significant gains in triceps size and strength.
4. Close-grip Ring Pushup (Triceps):
An effective alternative to the close-grip bench press, the close-grip ring pushup minimizes stress on shoulder joints while maximizing muscle activation in the triceps. Weighted or elevated variations can be used if rings are unavailable.
To implement these exercises into your routine, try the following workout
Close-grip Chinup: 3 sets of 8 reps (superset with Ring Dip: 3 sets of 8 reps)
Close-grip Ring Pushup: 3 sets to failure (superset with One-arm Hammer Row: 3 sets of 12 reps)
Cable Curl: 2 sets of 15 reps
Rope Pressdown: 3 sets of 15 reps
By prioritizing compound movements and incorporating them into your arm routine, you can achieve impressive gains in both size and strength.
