The 7 Best Compound Arm Exercises

Compound arm exercises are your secret weapon to achieving those sculpted biceps and triceps while also enhancing overall upper body strength.

Dive into this guide to discover the best compound exercises for arms, how to perform them with perfect form, and how to seamlessly integrate them into your workout routine for the best results!

Understanding Compound Exercises

Compound exercises are movements that engage multiple joints and muscle groups simultaneously. This means you’re not just working your arms but also activating your shoulders, back, and even your core. The result? A more complete workout that saves time and boosts overall muscle development.

Research has shown that compound exercises are incredibly effective for building muscle and strength, often outperforming isolation exercises in terms of efficiency. So, if you’re looking to maximize your gym time, compound exercises are the way to go.

You can try compound exercises to strengthen and sculpt different parts of your body, such as compound leg exercises or compound back exercises that can target your leg and back muscles.

The 7 Best Compound Exercises for Arms

Ready to transform your arms? Here are seven compound arm exercises that will help you build strength and definition.

1. Push-Ups

It’s always best to start with the basics. Push-ups are a staple in any workout routine, and they target the triceps, chest, and shoulders, in case you’re wondering where you should feel sore. They’re incredibly versatile and can be modified to suit any fitness level.

How to do Push-Ups:

1. Start in a plank position with your hands slightly wider than shoulder-width apart.
2. Lower your body until your chest nearly touches the floor.
3. Push back up to the starting position.

2. Dips

This is an awesome exercise for the triceps, chest, and shoulders. Bodyweight dips are fairly simple to execute and are highly effective for building upper body strength. They can be performed with or without added weight.

Pro tip: Tricep activation in this exercise is all about how upright you are. The more you lean forward, the more you’ll engage your chest muscles.

How to Perform Dips:

1. Position yourself on parallel bars with your arms straight and feet off the ground.
2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
3. Push back up to the starting position.

3. Pull-Ups

If you’ve ever wondered: “Why are pull-ups so hard?”, you are not alone. Pull-ups can be hard to get into, but with the proper technique and dedication, they can be very effective. 

The pull-ups target the whole upper body including the biceps, shoulders, and back. They’re a true test of upper body strength and can be modified to increase difficulty as you get better at them.

How to Perform Pull-Ups:

1. Grab a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
2. Pull your body up until your chin is above the bar.
3. Lower yourself back down with control.

4. Bent-Over Rows

Bent-over rows are excellent for targeting the biceps, shoulders, and back and are versatile since they can be done with barbells or dumbbells. They’re a great way to build upper body strength at home and improve posture.

How to Perform Bent-Over Rows:

1. Stand with feet shoulder-width apart, holding a barbell or dumbbell.
2. Bend at the hips and knees, keeping your back straight.
3. Pull the weights towards your torso, squeezing your shoulder blades together.
4. Lower the weights back down with control.

5. Shoulder Press

This exercise is especially great for shoulder muscles such as the anterior deltoids and traps, but can also engage your chest. It is done traditionally with dumbbells but can also be performed with a barbell. Remember to tuck your elbows at a 45º angle, so you don’t overstress your shoulders.

How to Perform the Overhead Press:

1. Stand with feet shoulder-width apart, holding a barbell or dumbbell at shoulder height.
2. Press the weights overhead until your arms are fully extended.
3. Lower the weights back to shoulder height with control.

6. Close-Grip Bench Press

The close-grip bench press is a variation of the traditional bench press that places more emphasis on the triceps. It’s a great exercise for building upper body strength and muscle mass. Also, like the reverse bench press, the close grip bench press is easier on the shoulder while still giving the chest a workout.

How to Perform the Close-Grip Bench Press:

1. Lie on a bench with your feet flat on the ground.
2. Hold a barbell with a close grip, hands about shoulder-width apart.
3. Lower the barbell to your chest, keeping your elbows close to your body.
4. Press the barbell back up to the starting position.

7. Arnold Press

Named after Arnold Schwarzenegger, the Arnold press is a unique variation of the shoulder press that adds a rotational movement. It’s excellent for targeting the shoulders, triceps, and upper chest. The Arnold press vs. shoulder press debate is a long one, but we decided to put both on the list because the two of them have their benefits.

How to Perform the Arnold Press:

1. Sit or stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing you.
2. Rotate your palms outward as you press the weights overhead.
3. Lower the weights back to the starting position, rotating your palms inward.

Integrating Compound Arm Exercises into Your Routine

To get the most out of these compound exercises, it’s important to integrate them into a well-rounded workout routine. Here’s a sample plan to get you started:

Day 1: Upper Body Strength

• Warm-up: 10 minutes of light cardio
• Pull-Ups: 3 sets of 8-10 reps
• Push-Ups: 3 sets of 15-20 reps
• Bent-Over Rows: 3 sets of 10-12 reps
• Cool-down: 5 minutes of stretching

Day 2: Arm Focus

• Warm-up: 10 minutes of light cardio
• Dips: 3 sets of 10-12 reps
• Overhead Press: 3 sets of 10-12 reps
• Arnold Press: 3 sets of 10-12 reps
• Cool-down: 5 minutes of stretching

Day 3: Active Recovery

• Light cardio: 30 minutes (walking, cycling, etc.)
• Stretching and mobility exercises

The Takeaway

Incorporating compound arm exercises into your workout routine is a smart way to build strength and definition in the upper body. The exercises above are efficient and effective and can be easily modified to suit your fitness level.

Stay consistent, focus on proper form, and gradually increase the intensity of your workouts. With dedication and the right techniques, you’ll achieve the strong arms you’ve always wanted in due time.

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