How Good Are Pull Ups For Biceps

With your palms facing you see here. Chin ups can be challenging as you have to lift your entire bodyweight so if you struggle you can work the biceps in a similar manner by using an assisting pull up machine or doing lat pulldowns with a narrow underhand grip.

Pull Ups Vs Chin Ups Gym Tips Workout Muscle Bodybuilder

The best pull ups for biceps.

How good are pull ups for biceps. These are done with an underhand grip i e. Now for maximum biceps development focus on both wide i e. Although the classic pullup actually targets the back muscles of the latissimus dorsi or lats this body weight exercise engages muscles as diverse as the deltoids rhomboids trapezius pectoralis and biceps as synergists or muscles that help other muscles perform a movement.

The pull up is the natural progression from a standard lat pull down. Pull ups vs chin. With your biceps now emphasised make sure you do your pull ups nice and slow using pull range of motion with a 1 seconds pause at the top of the movement.

To perform a chin up take. See here for some help with these pull up form adjustments. The primary muscles worked in a pull up are those in the back such as the lats and the rhomboids.

Since pull ups generally work the muscles in your back rear shoulders and arms it s a good idea to combine pull ups with pushing exercises that train muscles that work in opposition to the back rear shoulders and biceps. 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. If you use good form you will naturally spend more time on the eccentric or lowering phase of the exercise which helps unlock more muscle building potential.

But no wider than slightly outside of shoulders and narrow grip chin ups. To make chin ups more challenging squeeze a weighted plate or dumbbell between your feet.

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