Top Bicep Compound Exercises: The Ultimate Guide!

This article is a summary of the YouTube video ‘The Only Two Compound Exercises For Biceps!!’ by 88 Fitness Training LLC

Written by: Recapz Bot

Written by: Recapz Bot

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How does it work?
The video discusses compound exercises for biceps, specifically chin-ups and underhand pull-downs, recommending them as a superset for maximum bicep contraction, including negatives, with more related content available in AT Fitness’ bicep playlist.

Key Insights

  • The video discusses compound exercises for biceps.
  • Compound exercises involve more than one muscle.
  • The two compound exercises mentioned are chin-ups and underhand pull-downs.
  • Chin-ups involve using an underhand grip to target the biceps while engaging other muscles such as the back and rear delts.
  • Underhand pull-downs are performed by squeezing the biceps and controlling the weight.
  • Chin-ups use body weight, while underhand pull-downs allow for controlling the weight more effectively.
  • The video suggests using chin-ups and underhand pull-downs as a superset, with chin-ups taken to failure and then performing underhand pull-downs with slightly lighter weight for maximum bicep contraction.
  • The exercises are also recommended for performing negatives, where heavy weights are used and lifted slowly to create more tension and muscle growth.
  • The video mentions checking out their bicep playlist for more related content and encourages viewers to like and subscribe to AT Fitness.

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Transcript

Hey y’all, welcome back to James Way every Tuesday and Thursday. Thanks for tuning in. I’m going to show you the only two compound exercises for biceps. Stay tuned and check it out.

All right, so compound exercise is an exercise that involves more than one muscle. It’s a compound exercise using a bunch of muscles. There’s only two exercises you can do for biceps that are compound exercises. If anyone knows another one, I would be more than happy to be proven wrong, but I seriously doubt it.

So here’s the first one, chin-ups. Like so, you take the underhand grip, so you can get max contraction on your bicep while you’re doing the chin-ups. Come up, squeeze that bicep, up, squeeze that bicep, just like so. Now obviously you’re using some back muscles here, rear delts, everything that’s pulling, all right.

Number two, compound exercise for bicep, underhand pull-downs. Got this one from Mentor as well, so thanks for that, Mentor. Looks like so, down, squeeze the bicep, back up slow. Squeeze the bicep, back up slow, just like so. This one you can control the weight on, chin-ups, obviously your body weight, you can’t really control the weight. Be a great superset, take your chin-ups to failure, go a little lighter than body weight here, just make sure you get max contraction right there, all right.

Check it out for yourself, all these are good for negatives too, by the way. Put a heavy, heavy, heavy weight on here, heave it down, and then let it back up slowly, fight it all the way back up. One of my favorites for negatives for biceps.

All right, check it out, blow your biceps up, create some trauma, check out our bicep playlist for more videos like this, excuse me, AT Fitness, like and subscribe.

This article is a summary of the YouTube video ‘The Only Two Compound Exercises For Biceps!!’ by 88 Fitness Training LLC