Why it's on the list: Ever done a set of max-rep chins? Then you know the biceps are working seriously hard during this move. Both pull-ups (overhand grip) and chin-ups (underhand grip) have a high degree of elbow flexion, but research has shown that chin-ups work the biceps significantly more.
Sets of 8-12 reps too easy? Add weight. Too hard? Use assistance. Too uncomfortable on your wrists or elbows? Alternate with a neutral (palms facing in) or cambered grip, or perform them on rings. Grip giving out? Wear wrist straps.
Chin-up Variations for Biceps Growth:
- Standard chin-up
- Machine-assisted chin-up
- Band-assisted chin-up
- L-sit chin-up
In your workout: If you train back with biceps, this exercise could make a great bridge movement between the two body parts for 3-4 sets of 8-12 reps. It can also be your primary upper-back and biceps move in a home workout if you take a few sets to failure, like in strength coach Paul Carter's program Jacked at Home: Bodyweight Muscle-Building Workouts.
