Bent rows for biceps

Bent-over rows, while primarily targeting the back muscles, also involve substantial bicep activation. Sal Di Stefano from the Mind Pump Podcast explains that when performing heavy compound lifts like rows, there is significant bicep engagement. This is because, during the rowing motion, the biceps act as secondary muscles, assisting in the pulling action, making them beneficial for developing arm strength along with the back 1.

Additionally, incorporating bent rows and other compound movements can allow you to naturally develop your biceps as part of the overall workout routine. However, focusing solely on compound exercises might not provide targeted growth compared to dedicated isolation exercises like curls, which can be used to further enhance bicep development if desired 2.