Does doing more arm exercises and compounds increase muscle growth beyond a minimal routine?

Arm & Compound Muscle Growth1 min readUpdated June 3, 2026

What the Evidence Shows

We analyzed the available evidence on whether doing more arm exercises and compound movements leads to greater muscle growth beyond a minimal routine. What we’ve found so far is that 60 studies or assertions support the idea that increasing volume and variety in arm training does not result in...

Evidence from Studies

Supporting (0)

No supporting evidence found

Contradicting (0)

No contradicting evidence found

Primary Studies (2)

The effects of shoulder extension angle on elbow flexor hypertrophy in the cable curl exercise

DOI: 10.3389/fphys.2026.1750722

Comparison Between Shoulder Flexed and Extended Positions in Elbow Flexion Resistance Training on Regional Hypertrophy and Maximum Strength: Preacher versus Bayesian Cable Curls

DOI: 10.1002/ejsc.12279

Update History

Published

June 3, 2026·Last updated June 3, 2026

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