To build strong biceps, you need to hit them hard and use the best exercises known to stimulate growth. The usual exercises that come to mind when working on the biceps are barbell curls, alternate dumbbell curls, or concentration curls. While those exercises are great, the absolute best exercise to totally workout your bi's are old fashioned chin ups. So, the first benefit of the chin up is that there really isn't another exercise quite like it. It's great for your lats, it's great for your biceps, and it's great for your grip. For all around upper body strength, the chin up is actually probably better than the bench press. Not many people realize this, and I can guarantee you that not nearly as many people do chin ups as do bench press. The first of the muscle building exercises that you must use to grow massive biceps is the close grip reverse chin up. Yes, this is simply a pull up with a reverse grip and your hands only about 6 to 8 inches apart. Anytime you do an exercise where you physically have to move your body through space your muscles adapt quicker because it is a functional strength exercise. Bar chin-ups is the basic workout for sculpting your upper body such as shoulder, back and lats. You should put your palms in the bar facing towards your body in this workouts. It will develop forearms with ease.Chin up bar static hang is also an effective workout for shaping your shoulders. You need lots of strength for performing one arm chin ups.Chin-ups can be performed by placing your hands in the bar facing against your body while pull-ups can be performed by placing your hands towards your body. In order to perform these workouts, you need lots of endurance. Chin ups and pull ups are surprisingly good for your core. I noticed that after I started practicing a couple years ago, my stomach flattened up rather quickly. It takes a lot of abdominal strength to pull your weight up. So you will really feel it the next day. Do Something To Increase Your Resistance - Consistently. This may be a relatively simple workout and usually it is the simple ones that work best. Be consistent - stick to your routine for six weeks and you will be surprised to see your biceps growing fast, consistently increasing the weight and trying to do more repetitions. You can keep a workout journal to take note of your progress, pushing yourself a little bit harder every time you workout at a gym. Pullups tend to be harder than chinups for most people. With a regular routine of pullups and chinups you can be in the best shape of your life. Some of the benefits of pullups and chinups is that it builds muscle, by lifting your own body weight. It provides a powerful workout that exercises both arms and back without putting undue stress on your body. Pullups prevent muscle imbalances, which is a common problem in people that use free weights.
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