The only two compound exercises for biceps are quite simple and effective. A compound exercises is any exercise that recruits more than one muscle. So what are the only two compound exercises for biceps? The only two compound exercises for biceps are chin ups and underhand close grip lat pulldowns. In this video I’m demonstrating the only two compound exercises for biceps with the first being chin ups. Chin ups is a body weight exercise so you can’t really lighten the weight but it is still a very effective exercise for your biceps. You can hear me in the video to hit max contraction on your biceps at the top of the rep of the chin up before slowly lowering yourself back down. This is a great exercise for bicep gains but you’re also recruiting your lats rear delts and traps so it is definitely a compound exercise. The second compound exercise for biceps is the underhand close grip lat pulldowns. This movement is almost the exact same as a chin up but you can move your body some to change the angle a little. Also on the lat pulldowns you can adjust the weight making it lighter or heavier than your body weight. You can hear me in the video this is one of my favorite exercises to do negatives on, you can cheat the weight down then slowly fight it all the way back up and you can go heavier then your body weight just an outstanding bicep exercise. This exercise also recruits lats traps and rear delts also making it a compound exercise for biceps. Try these two out on your next bicep workout you’re going to love them I just know it!! Thanks for watching the video I hope it helps keep you on track with your fitness goals and your fitness motivation. If you like what you see please hit like and subscribe.

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