File :-(, x, )
Anonymous
what are some alternative bicep compound exercises for pull ups/bench presses? no access to either. thanks /fit/
>> Anonymous
stand rows, seated rows, pulldowns, dumbbell rows, and I guess snatches a little bit.
>> Anonymous
Biceps used as synergists in:
Barbell Rows
Dumbell Rows
Machine Rows
Upright Rows

compound exercises triceps are used in (seeing that your biceps aren't used in bench as OP said, or in pulldowns as some anon fool said)
Military Press
Bench Press
Dips
Overhead Squats
Jerk\Snatch

Isolation for biceps:
All different kind of curls!

For triceps:
Pushdowns
Pulldowns
Barbell\Dumbell extensions.
>> Anonymous
ok sorry should have clarified, no access to gym or weights. any at-home things i can do?
>> Anonymous
>>156017
jumping jacks
pick up heavy things

get a gym membership