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The Fastest Way to Big Biceps (WORKS EVERY TIME)

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Rating: 4.5; Vote: 2

If you want to build big biceps then you need to stop only focusing on doing curls. In this video, I-m going to show you how to build bigger biceps by turning your body into the resistance and performing a variation on the popular chin up exercise to turn up the heat on your arms and get those gains coming again. One of the absolute favorite exercises in the gym is the weighted chin up. I believe it is one of the best exercises for packing size on the biceps while additionally being one of the best and most challenging pulling exercises at your disposal. That said, there are a few things you can do to the standard chin up that will turn it into more of a biceps driven exercise than a lat driven one which will help you to see much faster gains on your biceps in the near future. The first thing you want to focus on is your grip. Obviously, with this being a chin up and not a pull up you want to grab the bar with an underhand grip. That said, the most important thing you can do at this point is establish the proper width of the hands. Anatomically, we want to try and match the angle of the elbow and hands that is preferred when the arm is placed into full elbow flexion (like we would be at the top of a curl. This means that the hands are to be placed slightly outside the width of the elbows. Since you cannot move your hands during the curl as you could if you were doing this with a pair of dumbbells, it is important that you establish this first before even doing a single rep. You will know if you are doing this right since you will feel a more intense contraction of the biceps when you get to the top of the chinup than you would if you didn-t set up the right grip first. Next, you want to bend the wrist back slightly and be sure to grip the bar deep in the palm of your hands. This modification helps to take the forearms out of the exercise so that the biceps can do more of the work. The key is to keep the bar deep in your hands however so as not to overload the middle deep finger flexors, which can lead to medial elbow pain quickly if you forget to do this. Now, as you lower and raise your body to the bar there are two things you want to be sure you do. The first is, you want to maintain an open angle of the elbow at the top. Too often, people confuse the cue to -get the chin over the bar- as something that you need to do while bringing your body close to the bar and your chin to the other side. This is incorrect. You only want to get your chin higher than the bar but you need to maintain distance away from it so as to keep tension on the biceps in that more closely approximated 90 to 120 angle of the elbow. Second, in order to do this you will find that you will likely have to arc your body as you bring it up on each rep. This should mirror what that barbell does when you curl it up on a standard barbell curl. Obviously, the bar does not travel in a straight line up and down on every rep. Instead, it follows a definitive arcing pattern. You once again cannot move the pullup bar, but you can relatively move your body in relation to the bar to mimic the same mechanics at the joint and take advantage of the varied strength curves throughout the exercise. This exercise will build your biceps faster than any other because it is progressively loading you in a way you are likely not used to at the moment. Though the lats do contribute to the performance of this exercise, you will be forced to handle fairly heavy loads since you will have to lift your own bodyweight. The percentage of work done by the biceps will often be higher than it would be if you were to try and apply the load through a standard barbell curl. Give this a shot and if you are looking for a complete program that will help you to not only build big biceps but get a complete athletic body capable of performing at a moment-s notice, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems
Date: 2022-04-22

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Comments and reviews: 10

Luuk
Oke guys now my country is in lockdown and i dont wanna waste my time at home doing nothing, im gonna do pull ups everyday and im gonna start my bulk tomorrow. Now im not gonna do only pull ups but im also gonna focus on chest and my abs. Im gonna try to stay updated on this project and i hope i can do it for the next month: )
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steph
Huh, i'm a newbie, but i'm doing something similar in my basement, but i have an I beam, no bar, but i'm applying the same concepts and starting to -feel it- already after a few rounds, i also rest my legs at an angle so i'm laying back and pulling up towards the beam, i think its working(gym memberships are expensive; )
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Jack
I remember as a young kid competing with friends to see who could do the most chin ups and pull ups. We would always be in the ten to twenty range. Now I can't do more than one! We were a lot lighter then!
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jg
FACT: Not everyone can build big biceps fast naturally. sorry guys genetics matters. if you got horrible genetics for biceps, then you just have to accept it and keep training and improve it gradually
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Varun
My bmi is 28. 7/170 cm, 83 kg.
I was able to lift the 30 kg kettlebell off the shelf.
Two 30 kg kettlebells = 60 kg or 3/4 my bodyweight.
I can't do chin-ups. But am I strong enough?
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Jason
I've watched dozens of your videos and I think this one was probably one of the most mind-blowing of them all so far. Literally so much knowledge packed here that I've never even considered!
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Jake
Fair play dude im working my way through your vid's, crackin i'd already been doing the more unconventional way and it does work, keep up the good work buddy you are ripped.
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Darrell
After having both shoulders replace within the past two years wanting to get my strength
and definition in my shoulders and biceps. I feel strongly this will help me
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Ryan
I-m terrified of his biceps, I don-t think I can get those bad bois, it-s been 2 months of doing curls no difference, his biceps are like the hill Jack fell down from well
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Kool
This dude so desperate to look more athletic he flexes every muscle possible in the intro you can tell because his face expression and his arms are shaking XD
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