Can Compound Exercises Build Big Arms?

Can Compound Exercises Build Big Arms?

Can Compound Exercises Build Big Arms?

Compound exercises are a great way to build big arms. 

Many people assume that if they want big arms, they need to focus solely on isolation exercises. However, compound exercises can be just as effective in building big arms. 

In this blog article, we'll discuss how compound exercises can be used to build big arms and which exercises to focus on for optimal results.

What Are Compound Exercises?

Can Compound Exercises Build Big Arms?

Compound exercises are movements that involve
multiple joints and muscle groups to execute a single exercise. 

This type of exercise is incredibly effective for muscle growth, as it allows you to build bigger muscles in a shorter amount of time compared to isolation exercises. Compound exercises can be especially effective for those looking to build bigger arms, as they help target multiple muscle groups in the arm at once. 

Examples of compound exercises include squats, deadlifts, pull-ups, shoulder presses, and bench presses. etc. 

These exercises are essential for anyone looking to maximize their arm gains.

Here Are The Top 7 Compound Exercises

Compound exercises are a great way to build bigger muscles and get stronger. They involve multiple joints and muscle groups working together at the same time, making them highly effective for developing strength and size. 

Here Are Seven of The Top Compound Exercises That Can Help You To Build Bigger Arms

1. Lat Pull-Down

The primary targeted muscle in the lat pull-down exercise is the latissimus dorsi. But when Lat Pulldown is performed then the biceps is the secondary muscle target. And because of that biceps muscles also grow.

2. Bench press

The bench press is a classic exercise used to build upper body strength. It targets the chest, shoulders, and triceps, muscles. Regular practice, it can help you to develop big and stronger triceps. When your triceps muscle gains, then the size of your arms also increases.

3. Dips

Dips are another great exercise for building big arms. They work your chest, shoulders, triceps, and core muscles. This exercise can be done with your body weight or with additional resistance for more intensity. 

4. Push-Ups

Push-ups are an effective compound exercise for developing strong arms and a powerful chest. When done properly, push-ups can also work the core muscles for increased overall strength. In this exercise, the targeted muscles are the chest, shoulder, and triceps. 

5. Pull-Ups

Pull-ups are a great way to build strength in your back, biceps, and lats. This exercise will help to develop a stronger upper body while also helping to increase muscle size in your arms. 

6. Barbell Rows

The barbell row is a great compound exercise for the back. But when we do back exercise, then our biceps are involved in it. And it helps to grow the biceps.

7. Single Arm Dumbbell Rows

The single-arm dumbbell row is also an exercise. But when we perform Dumbbell Rows, then our biceps muscle is involved and along with the back, the biceps muscle also grows.

These seven compound exercises are great for building bigger arms and increasing overall strength and muscle growth. 

When performed regularly and in proper form, they can help you reach your fitness goals much faster!

How Do They Work? 

Can Compound Exercises Build Big Arms?

Compound movements are exercises that target multiple muscle groups and joints at the same time. When you perform a compound movement, the entire body is working together to complete the exercise, resulting in greater activation of muscle fibers. 

This type of exercise creates more tension in the muscles, leading to increased muscle growth and strength. 

Compound movements can be used to build bigger muscles, including bigger arms. By targeting multiple muscle groups at once, you can maximize your efforts and achieve better results faster. 

This makes compound movements an effective way to build bigger arms and reach your goals more quickly.

What Are The Benefits Of Compound Exercises?

Can Compound Exercises Build Big Arms?

Compound exercises are highly beneficial for building big arms. Compound exercises involve two or more muscle groups, allowing you to work for more muscle groups at once than with isolation exercises. 

This makes them an efficient way to build muscle size and strength, and they also promote functional fitness. Compound exercises also increase your heart rate and metabolic rate, burning more calories and leading to greater fat loss. This can help make your arms look more defined and toned. But if you want big arms then you have to eat more calories to build bigger size of a muscle. 

Finally, they are great for increasing joint stability, which can prevent injury and ensure your muscles are working correctly. 

By focusing on compound exercises like push-ups, barbell rows, and pull-ups, you can see significant gains in big arms strength and size.

Are There Any Downsides?

When it comes to building bigger arms, many people swear by compound exercises. But are there any downsides to doing these exercises? 

The short answer is no.

Compound movements are an effective and efficient way to build bigger muscles and bigger arms. 

However, it’s important to remember that compound movements target multiple muscle groups at once, and this means that if you’re solely focusing on one particular muscle group, such as the biceps, you might not be able to isolate it in a single workout. 

This can make it difficult to really push the biceps to the limit and get the maximum results from your workouts.

Therefore, when it comes to building bigger arms, it may be necessary to supplement your compound exercises with some isolation exercises that target the biceps directly. This way, you’ll be able to maximize your muscle growth and build bigger arms faster.

Which Compound Exercises Are Best For Building Bigger Arms?

Can Compound Exercises Build Big Arms?

Building bigger arms doesn’t have to be complicated. Compound exercises are some of the most effective moves for increasing arm size. Compound exercises involve multiple muscle groups, resulting in increased activation and overall muscle growth. 

Here is a list of the top compound exercises for building bigger arms

1. Pull-Ups 

Pull-ups are a classic back exercise, but they also target your arms. To really focus on building bigger arms with pull-ups, use a narrow grip that places your hands close together on the bar.

Steps To Do Pull-Ups

1. Begin by selecting the correct bar for your height. A standard pull-up bar should be at least eight feet off the ground, allowing you to hang from it with your arms fully extended.

2. With a shoulder-width grip, take hold of the bar with both hands facing away from you and your palms facing outward. Make sure that your hands are not too close together or too far apart – a good rule of thumb is that your hands should be placed approximately the same distance apart as your shoulders.

3. Take a deep breath and begin by pulling your body up until your chin reaches the bar. Hold this position for a few seconds before slowly lowering yourself back down.

4. Do not lock out your elbows when returning to the starting position; rather, keep them slightly bent to ensure maximum muscle engagement.

5. Repeat this process for 8-12 reps for two or three sets depending on your fitness level and experience with pull-ups.

With these steps in mind, you should have no problem performing pull-ups properly and building bigger arms with this great compound exercise!

2. Close-Grip Bench Press 

This compound movement will help build overall chest and triceps strength while also targeting your biceps. Make sure you keep your elbows tucked in throughout the exercise to ensure your arms do most of the work.

Steps To Do Close Grip Bench Press

1. Start by lying down on a flat bench with your feet planted firmly on the floor. Make sure your back is flat against the bench and your shoulders are slightly retracted.

2. Grasp the barbell with an overhand grip, hands should be placed approximately the same distance apart as your shoulders.

3. Unrack the barbell and slowly lower it towards your chest. Keep your elbows tucked in at a 45-degree angle to your body as you lower the barbell.

4. Once the barbell reaches chest level, press the weight up, straightening your arms until they’re fully extended.

5. Slowly lower the barbell back down to the starting position, then repeat for desired reps.

6. To finish, re-rack the barbell on the rack and stand up from the bench.

3. Close-Grip Chin-Ups 

Similar to pull-ups, close-grip chin-ups also target your back and biceps. Use a narrow grip and drive your elbows down toward your sides when performing this exercise.

Steps To Do Close Grip Chin Ups

1. Stand under the chin-up bar with your hands shoulder-width apart and your palms facing away from you.

2. Grasp the bar with a strong grip and begin to pull yourself up, using your lats and biceps to do so.

3. As you reach the top of the movement, pause and then lower yourself slowly back down, avoiding any swinging or momentum.

4. To increase difficulty, try adding a weight belt or weight plates and then pull yourself up with the added resistance.

5. Aim for 3 sets of 8-12 reps, depending on your fitness level and goals.

Performing close-grip chin-ups can help strengthen your biceps and lats, building bigger arms. Make sure to keep your form strict, as improper form can lead to injury or reduced results. Also, be sure to warm up thoroughly before attempting this exercise to reduce the risk of injury.

4. Diamond Push-Up 

Targeting both your triceps and chest, diamond push-ups also challenge your biceps by forcing them to contract during the motion. Place your hands together in a diamond shape and keep your elbows tucked in as you lower yourself down.

Steps To Do Diamond Push Ups

1. Start by getting into a high push-up position, with your hands directly under your shoulders and your legs extended behind you.

2. Bring your hands together to form a triangle shape (or diamond shape) with your index fingers and thumbs. This is the starting position for the exercise.

3. Slowly lower yourself until your chest nearly touches the ground, then push back up to the starting position. Make sure to keep your elbows tight to your sides and squeeze your core throughout the movement.

4. Aim for 3 sets of 10 reps. As you get stronger, you can increase the number of reps or sets.

Doing diamond push-ups is an excellent way to target the triceps, which can help you build bigger and strong arms over time. 

When combined with other compound exercises, like pull-ups and close-grip chin-ups, diamond push-ups can be an effective tool for helping you achieve your arm growth goals.

5. Double-Arm Dumbbell Row

Steps To Do Single-Arm Dumbbell Row

1. Start by standing with your feet shoulder-width apart and holding a dumbbell in your right hand.

2. Bend your knees slightly and lower your torso until it’s almost parallel to the floor. Keep your back straight and make sure your shoulders are pulled back.

3. Now bend your both arm, bring the weight up to your chest and extend your arm out in front of you. This is the starting position.

4. Slowly lower the dumbbell back down to the starting position and repeat for the desired number of repetitions.

Finally, the single-arm dumbbell or Double Arms dumbbell row targets both the lats and biceps when performed correctly. Keep your back flat throughout the motion and really squeeze at the top of each rep to maximize the activation of the arms. 

By combining these compound movements into a comprehensive arm workout routine, you can start to build bigger muscles in no time!


Compound exercises are a great way to build bigger arms and increase the size of your biceps. With the right technique and a consistent exercise routine, you can expect to see significant improvements in your arm size and strength. 

Not only do compound exercises help you get big arms, but they also provide other benefits like improved posture, better balance, and improved coordination.

Although there are some downsides such as the risk of injury and the need for good form, the benefits far outweigh any risks associated with compound exercises. If you want to build big arms and increase your overall strength, compound exercises should definitely be included in your workout regimen.