![]() ![]() ![]() Related article: Back and Bicep Workouts for Building Strength Scenario 2: Bro Splitĭepending on how you schedule a bro split, you can have an entire day dedicated to training arms: biceps, triceps, and forearms. In the first scenario, your biceps receive plenty of stimulation from the compound exercises, and you finish them off with isolation activities. It’s best to start with compound movements that train your back and finish your sessions with isolation movements for your biceps. You train your back and biceps together during a push/pull/legs split. Let’s look at two scenarios and track your progress with the Hevy app: Scenario 1: Push/Pull/Legs In contrast, bicep isolation exercises don’t generally involve other muscles, and you can do them in almost any order you prefer.ĭeciding when to do compound and isolation movements for your biceps mostly depends on the type of training split you’re doing. The lats, rhomboids, and other back muscles produce most of the force, and the biceps assist with elbow flexion. In other words, other muscles do the majority of the work, and the biceps serve to assist.Įxamples of such activities include back exercises: pull-ups, bent-over rows, lat pulldowns, etc. You can finish your workouts with isolation exercises because they are easier to do, and the risk of poor technique is small, even if you’re tired and eager to go home.Īs you’ll see in the following points, most compound activities that involve the biceps do so in a secondary matter. In contrast, isolation movements exist to provide a more targeted stimulus to specific muscle groups, which is necessary for optimal muscle gain, the prevention of muscle imbalances, and such. Doing these activities early while you’re still fresh allows you to perform at your best and do more quality repetitions. Compound exercises are more challenging to perform, and the risk of technique breakdown is higher. ![]() Multi-joint activities allow you to overload your muscles and provide the mechanical tension necessary for hypertrophy and strength gains ( 4).5 Final Words When to Do Compound or Isolation ExercisesĬompound exercises should take priority over isolation movements and make up the bulk of your training. ![]()
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