Pull Ups For Better Biceps

Because of the position they place your biceps in some people find that palms facing away pull ups are a little harder than supinated chin ups. The second group did chin ups and bicep curls.

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From an anatomical standpoint the chin up does appear to be better at hitting the biceps than the pull up.

Pull ups for better biceps. Both exercises can be performed with minimal equipment and they both work the biceps muscle the front of the upper arm. Chin ups and pull ups are so similar that they are mostly interchangeable. Although there s still elbow flexion occurring during the pull up meaning that the biceps are still under some stress.

So chin ups are quite a bit better at engaging our biceps than pull ups and thus much better for stimulating muscle growth. And chin ups maybe a little better for biceps development. Regardless of what type of hand technique used rather it be a pronated or supinated grip all of the results with muscle activation results were similar.

Pullups and curls are popular exercises at both commercial and home gyms. To know which exercise is better you must first define your goal. Al studied young men and put them on a routine of solely compound exercises or a routine of compound plus isolation exercises.

This is coupled with the fact that when you re in a pull up position your hands are pronated a thing which takes away one of the other functions of. With chin ups that means. Wide grip pull ups do work the biceps but the wider grip shoulder width or more really accentuates the tension on the muscles in your back and shoulders.

The first group did chin ups or pull ups only. Supination is present during the chin up and not the pull up. Are chin ups better than pull ups for biceps during the study they assess 7 shoulder and arm muscles with each participant doing a shoulder with supinated and pronated grip pull ups.

The reason for this is when the arms are out wide the biceps are actually placed in a mechanically disadvantaged position whereby the lats are forced to do a bit more work during the exercise. Wide grip pull ups are an excellent compound exercise in itself but if you really want to target the biceps for increased strength and muscle then we need to use close grip chin ups. As a general rule of thumb when we re trying to grow a muscle we want to train it through a large effective range of motion.

Wide grip pullups put more emphasis on the lats. What does the research say. The group during curls and the group doing chin ups gained the same amount of size and muscle.

Both the chin up and pull up will help you grow your biceps but the chin up will be a bit better you can add in extra isolation work to get even better bicep growth aim to make the isolation work higher rep aiming for the 8 20 range since the compound lifts will give your biceps lots of heavy work. This is where the similarities end. The next thing to consider is the range of motion we re using.

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