If you were to ask any athlete what the best bicep exercise is, you would probably hear by the vast majority of different settings of dumbbell curls. Granted, the curl has its place and is especially useful for working on the top of the muscle. To enlarge your arms, you can easily improve the easy pull-up.
All you have to do is a chin-up bar and your body weight. You are probably familiar with the pull-up because it forms the cornerstone of most fitness tests in addition to the pull-up. However, when it comes to pull-ups, the emphasis is particularly on the poor.
In a traditional pull-up, which is performed with a wide grip, the palms are usually directed forward. The primary muscles that are trained in a pull-up are those in the back, like the lats and the rhomboids. The pull-up is the natural evolution of a normal Latzugs.
To do a chin-up, take a narrower (supinated) underhand grip. The back muscles that you recruited so efficiently in the standard pull-up are still activated, but the biceps are now more stressed. The reason for this is elbow flexion ̵
How to Make a Pull-Up
Whatever you do, get used to it Do not pretend to do half reps and chase numbers Instead of focusing on numbers, fixate on the form.A proper pull-up means that you hold your chin up over the bar and then lower it until your arms are straight
Pull Up Variants
Neutral / Hammergrip Pull Up
Follow the Same Technique This is a normal chin-up, but with neutral grab bars, so that your Ha ndflächen face each other. This variant not only affects the back muscles and biceps, but also the brachialis – the smaller muscle on the outside of the arm. This muscle is often neglected: it can be small, but its construction can make your arms thicker and bigger.
Negative / eccentric pull-up
This variant works best when you want to build up the power for your performance pull-ups. Stand on a bench, a step, or a box high enough to bring the pull-up bar up. Then drop to the floor and take three to four seconds to complete this movement phase. Then sit back on the bench and leave.
This is useful for beginners who want to do bodyweight pull-ups or for those who have switched to weighted variations. The easing phase helps your body deal with a challenging weight, which benefits your strength in the standard pull-up.
Weighted Pull Up
If your blockbuster biceps are no longer content to just lift your body weight, you can boost the challenge by adding some weight to the exercise. For added style, wrap a heavy chain around your shoulders. However, if comfort is more important to you than looking like a badass (or if there are no chains lying around), you can put on a weight vest, a weight-attached diving belt, or if necessary, a dumbbell between your ankles.
The chin-up, like the pull-up, is an implausible exercise and it can be frustrating to kick it out just a few repetitions. If this is the case, you can skip pull-ups for a while in favor of other exercises that build up the strength needed to complete a complete set, or you can simply put a resistance band over the bar. Place one or both feet in the band to provide support as you get the exercise under control. Start with a heavy band for additional support, then switch to a lighter band until you do not need any help at all.