Compound · Biceps
Bodyweight Pullups is the one compound (multi-joint) exercise for the biceps in the GymStreak library, all beginner level, using bodyweight.
Written by the GymStreak coaching teamUpdated
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Compound biceps exercises move more than one joint, so they let you use heavier loads and train the biceps together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
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Palms-up curls with a barbell, dumbbells or a cable train the biceps directly. Hammer curls, with a neutral grip, bring in more of the brachialis and brachioradialis. Incline curls start with the arm behind the body, which lengthens the biceps; preacher and concentration curls fix the upper arm so you can't swing. Rowing and pull-up movements also work the biceps, so arm work can be a small add-on after back training.
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Pick one palms-up curl and one hammer or reverse curl. Use a weight you can lift without leaning back, lower it slowly, and add reps before you add load; small jumps matter more here than on big lifts.
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Free GymStreak calculators that go with biceps training.
Guides from the GymStreak blog on this topic.
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