 Are you trying to get big biceps? But this is all you know. Watch this. You can actually do compound lifts for your biceps. I used to have a trainer that worked for me that had most incredible looking biceps. He was a gymnast. When I asked him what he did, he said, I do a lot of chin-ups and a lot of straight arm tension exercises. He did almost no curls. And then I thought about it. We think of compound lifts as great exercises for building big legs and chest and back. Why not? The bicep. A supinated grip pull-up, where you really focus on the bicep. This is a compound lift for biceps. It'll build bigger biceps than any curl you can think of. The way we would start this workout would be to do a supinated grip pull-up. Now what you're going to do is you're going to focus on squeezing the biceps. So when you're working on your back, your chest is high. But for biceps, you want to kind of pull in with the biceps. Start your bicep workout with that exercise. It's going to feel hard. It's going to be low rep. Then you can move on to your more isolation-based bicep exercises, like curls or preacher curls or whatever. But try this out and watch what happens. You'll probably gain more muscle in your biceps in 30 days than you did in the previous year.