After a certain point, if the number of reps are too high per set, then the emphasis of your training will have shifted from gaining muscle to developing endurance strength. I'm doing a Push-Pull-Legs split on my gym and for the pull days, Pull ups are my first movement. You can do this by “isolating” the biceps a bit more by switching up the exercises to a simpler, single joint exercise. So things like the neutral-grip chin-up, hammer curls, and even going fully pronated (palms facing down) like the reverse curls could hit the brachialis pretty good. The primary movers are the lats and the arms – biceps, brachialis and the long head of the triceps . That turns it into a biceps exercise. There are a few different ways of doing both chin-ups and rows, and you can certainly use any variation that you choose, but for the sake of this article, we can compare the two “best” versions of each: the chin-up and the Pendlay row. However every individuals capacity for recovery is different and based on a range of factors so you should listen to your body to avoid over-training. They work in conjunction with your lats muscles for example when you lower your body back down. They attack to a high degree not only your biceps and the whole back, … Because of that, I figured the barbell curl might technically be better for the biceps. The best skinny-fat workout, diet, and lifestyle transformation program to become bigger, leaner, & genuinely healthy. i made my chin reach over the bar and stayed there for a while and came down. That’s a neat point you’re making. This site is owned and operated by marks.fitness. Chin Ups For Biceps Form With Arms fully extended and slightly inside shoulder-width grasp your pull-up bar and assume a dead hang position with palms facing towards you. Pull-Ups Muscles Worked. Bi- means two. The exercise is commonly used as a way to measure someone’s upper body strength. In terms of building bigger biceps you need to be slowing down the tempo of your pull ups so that your set lasts around 45-70 seconds. Pull ups are the best calisthenics exercise to target biceps. Top 10 Benefits of Lunges (The Definitive Guide), Top 10 Unique Benefits of Squats (The Definitive Guide), 4 Push ups to Target Upper Chest (That Actually Work), Top 5 Benefits of Planks (Definitive Guide). What this means in practical terms is that you should control your reps. Focus on: Good form- getting your chin full over the bar, Full range of motion- start each rep from a dead hang to get most out of the contraction. Elbows out to the side place more emphasis on the lats whereas, elbows in front of your body put the target muscles, the biceps at a mechanical advantage to do most of the lifting. The exercises serve different purposes. Leveraging the eccentric phase of the motion will lead to more gains and bigger biceps. A lack of latissimus dorsi (large back muscle), spinal erector (lower back stabilizer muscles), abdominal muscle, and biceps strength. So in order to stay within this rep range we need to add weight to your pull ups and bring the reps back down into the optimally range so you can continue effectively building your biceps. Your wrists, elbows, and shoulder angles will change when doing a pull up, and they will work muscles in your arms, back, and core. - Duration: 2:31. Think of pull-ups like a skill and not just an exercise. Other muscle groups involved in the pull up include the lower trapezius muscles, the rhomboid muscles, deltoids, external obliques, spinal erector muscles, and the small muscles of the forearm. You can also tolerate more tension during the eccentric phase of the movement which has its advantages when it comes to strength building. The reason why is because, as Dr Israetel writes, biceps are poorly leveraged, make so little force, and are so small. We offer a no-hassle 14-day money-back guarantee on all of our products. The biceps muscles act as synergists, they assist the back muscles in executing the movement. Sign up to get updates from our social media, promotions, blog postsand exercise tutorials. Outlive is a project created by Foxhound Ltd. For a set of 12 pull ups that means each individual pull up should take 5 seconds. No, pull ups are not very good for biceps. There seems to be confusion around doing a pull-up and a chin-up. If you are looking to build muscle you need to make sure that each rep is at a high enough intensity. Your bicep will get enough “heavy” work from the compound movements like the chin-ups. So, be sure to always consult with your doctor or qualified healthcare professional before starting any exercise, diet, nutrition, fitness, or wellness program. Engage the shoulders first by depressing them. Close Stance Push Up Some variations tend to place more emphasis on the back whilst you can hone others focus on bicep size and strength. The underhand grip or chin up grip with your hands a short width apart is the best style of pull up for your biceps. Mike Boyle, co-founder of Mike Boyle Strength and Conditioning, generally programs Chin-Ups more often than Pull-Ups for largely this reason. You don’t need to get the stop watch out or focus on counting during your reps in your head, as this will be a distraction from the task at hand. Like eating enough protein and calories and getting enough sleep. When you pull yourself up with your hands facing this way, you give your biceps and lats a better workout. Your email address will not be published. Some variations tend to place more emphasis on the back whilst you can hone others focus on bicep size and strength. Do you find pull-ups and chin-ups challenging for you? 2. If you look closely at Zakaveli’s arms, you will see that he has some Sergio Oliva type of insertions. with your palms facing you – see here: Pull-ups VS Chin-ups). When you buy through links on our site, we may earn an affiliate commission. Wide grip pullups put more emphasis on the lats. Focus on the bicep contraction and the corresponding muscle groups and the rest will take care of itself. Injury Chances. Dr Contreras did a small experiment on this. Push Ups Vs Pull Ups – Pull ups and push ups both are good exercise in the case of the upper body muscles. But the main topic is which exercise is best and more beneficial for you. How you grip the bar (underhand chin up grip is better for concentrating tension on the bicep). Exercise Selection Now, for maximum biceps development, focus on both wide (i.e. Both are an effective way to continuously add weight to your pull ups as you progress and get stronger.eval(ez_write_tag([[580,400],'marks_fitness-banner-1','ezslot_4',108,'0','0'])); Whilst both are effective, I personally prefer to add weight with a dipping belt. 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 Pendlay row has the barbell starting on the floor, we reach down to it by hi… There are a number of common reasons why people can’t do pull-ups: Not being able to hold onto the bar through lack of grip strength. After writing that article, I … Just be sure to do it in a controlled lift with good form, using the machine pull-up first if you can’t do bodyweight pull-ups yet. You Can Improve Easily. 2 unexpected truths that made me want to do more chin-ups. The pull-up is a smaller upper-back isolation exercise done with an overhand grip. What are the Benefits? We will be looking at the various exercises that can be done on the pull-up bar, including a description of how to perform them. You could supercharge your bicep growth by giving them more work. The same is true for pull ups, they will be a time when you need to add weight in order to keep progressing. But the more your arm is pronated (palms down), the less your biceps will get worked, allowing you to target the brachialis a bit better. The consensus for the optimal rep range for building muscle is 8-12 reps for 3-5 sets. Its all too tempting to grab the bar and concentrate on the contracting phase of a pull up and then to just drop back down with less effort so you can preserve energy and hit your desired number of reps for that set. 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. They not only good for your biceps but also improve your grip and forearm strength. The reason why eccentric is so important is because research shows that eccentric movements increase protein synthesis more then concentric contractions. Pull-ups vs. Chin-ups. Injury is that thing which makes any workout good or bad. The best scoring bicep exercises were the: Include exercise variations that will hit the long head, short head, and brachialis, That means you should try doing exercises that put your arms behind and in front of your body, and exercises that switch the grip position (palms up, neutral grip, palms down). Once you've mastered the standard pull-up, add some variety to target other muscles in your chest and back. Huh, that’s cool how the curl-bar is allowing the biceps to generate more peak activity. This information does not replace a reader's relationship with their physician. You can add an unlimited amount of weight with a dipping belt whereas you tend to be restricted with the weight you can add to the weight vest. Pull ups provide the most potent training effect for the lats and biceps. Adding weight means you can maintain a progressive overload and place the biceps under enough tension so that they have to adaptively respond by growing bigger and stronger. Doing 5 pull ups however, will not make them bigger. But if you engage your core and activate your glutes, this dynamic … Once you’ve eased yourself in with a lower weight you will probably be ready to increase the weight increment for the next work out. Not only is it funny, but you can curl for a bigger back!? As a general idea, pull-ups are compound exercises, and they engage all the upper-body musculature. Pull ups are the best calisthenics exercise to target biceps. so for triceps i started push ups everyday. Standard pushups don’t target your biceps, but you shouldn’t abandon the move. These are: Whether the grip is pronated or suprinated (overhand or underhand), How far your hands are apart on the bar (e.g whether your grip is shoulder width or close grip). Once you have found a suitable weight that brings the number of reps you can do to failure, down to around 8-12 then this is the perfect training wait. If you want to find that in … Premium calisthenics equipment and tutorials. Improve grip strength. If you use a slightly wider than shoulder width grip, you will be able to pull your body up more effectively to the bar. Chin Ups For Biceps Form. Pull Ups are better for the biceps than weights alone- as the bicep is designed to work in conjunction with the back and shoulders- that's why ring gymnasts have the best biceps in the world! If you do 3-5 pull ups easily then it is quite good for beginners, but if you want to see good result then 30-50 pull ups a day is enough. A lack of “mind-to-muscle” connection. No, pull ups are not very good for biceps. Time under tension is a key component of muscle building. Push ups for biceps harden these tissue to build your biceps. However, from the mentioned fact, we cannot come to a resolution of the question “do push ups work biceps”. The focus on a specific rep or set count is prioritised over the quality of the movement. Other muscles involved in performing a pullup include the teres major, rhomboids and the trapezius muscle. Your health requires medical supervision, and we are not medical professionals. These are done with an underhand grip (i.e. Pull-ups are even better than dumbbell curls or barbell curls because they work your biceps and your lats (the largest upper back muscles) at the same time. A lot of the muscles that were used in the pull up are in the upper … Eccentric phase of a movement is often overlooked particularly with an over head pulling motion. Pull ups are the most effective upper body exercises for developing pulling strength and muscle mass in the back and biceps. but no wider than slightly outside of shoulders) and narrow-grip chin-ups. There are two heads to the biceps, the long head, and the short head. should i do pull ups or dumbells 15 kg ? Okay, so you have got the perfect underhand grip with your hands optimally spaced apart, you’re doing the right number of sets and reps and your time under tension is on point. Adopt an underhand chin up grip with your fists close together. 3 full body workouts per week are the minimum to achieve this. The most important point of all is when you are able to exceed 12 body weight pull ups, it is time to start adding external weight to the exercise so that you remain in the optimal rep range for muscle growth (8-12 reps). Pulling yourself up with your palms out is considered the most difficult way to pull up your bodyweight but also gives deltoids and triceps a good workout. A traditional pullup targets your lats, though they also work your biceps, but a variation called a parallel bar pullup works your biceps to a greater degree. And if you have a set of parallel bars, mix in some neutral-grip pull-ups, too. Pull ups are an exercise … Doing isolation exercises can help you get extra gains. Push UPS for Biceps. Another great benefit of pull ups is that you are constantly building strength … Mainly, the pull-up will work to strengthen your lats, biceps, forearms, rear … Then follow the basic rule of pushups. Pull ups are a compound exercise that work a lot of different muscles at the same time, while causing multiple joints to move. The wider the grip the more the tension shifts from the biceps to the lats (back muscles). The more weight you add to the movement (either with your own body-weight, or with additional weight in the form of dumbbells, a weig There are a few important factors you need to know for targeting the biceps for muscle and strength gains. One thing to keep in mind, is that when doing isolation exercises, this is a great time to give your biceps some variation in terms of loading intensity. Whereas close grip chin ups will make sure that you’re arms and elbows are positioned in front of you. then today i just tried to do some pull ups. Its main job is to make your elbows flex in, so it’ll get worked with the biceps at the same time. Add weight to your pull ups with a dip belt or weight vest to increase the intensity of each rep so you can maintain a progressive overload to maximise your bicep building potential. Lets look at what this all means and how to implement each tip…. He wrote an article on T-Nation about it (here’s a link to his personal site, which is also excellent), and this is a snapshot of what he found along with the scores: It’s no surprise that heaviest, compound movements like the chin-up and pull-up will challenge the biceps the most. Yes, in fact they are better than any other isolation exercises. However, generally speaking, chin ups will hit the biceps and upper back muscles (including the rear delts, infrasprinatus, teres major, and teres minor) slightly more effectively, whereas pull ups will target the lats and lower traps to a greater degree. So it must be some sort of optimum position to fire? Required: Pull-Up Bar. After the pull ups, I do 2 different grips with lats pulldown. Targets: Back & Biceps. Compound movement - Chin Up involves more joints and muscles than a Curl. And if you have a set of parallel bars, mix in some neutral-grip pull-ups, too. Exercise 1 - Reverse-grip pull-ups Chin ups is the better option if you want to focus on biceps. Your whole upper body is working - especially the back muscles. Chin-ups and pull-ups are legit, but they can never be complete back movements because a significant part of the musculature is not working to the fullest. That means your lats will reach failure first before your biceps. Yes, you can grow your biceps by a large amount if you focus on weighted pull-ups and chin-ups, because you’re directly loading the muscle on both movements. Once you've mastered the standard pull-up, add some variety to target other muscles in your chest and back. Largely for this reason, most people can do more bodyweight Chin-Ups than they can bodyweight Pull-Ups. (Then they're called chin-ups.) Grip strength is important if you lift … Speed has a huge effect on how you tear muscle tissue. We need to increase the intensity of the exercise to make it sufficiently challenging again to bring the number of reps per set back down into the ideal rep range for hypertrophy so that your biceps can keep growing. are normal grip pull ups good for ur biceps ? First thing we have to consider is the grip. And to hit the brachialis? These testimonials are not intended to guarantee or promise that every person will get the same or similar results. Obviously if these guys just kept getting stronger at the lat pulldown, they’d eventually reach that same size, but the extra isolation work should help you optimize your size gains and get there faster. In practical terms this means spending around:eval(ez_write_tag([[300,250],'marks_fitness-medrectangle-4','ezslot_5',106,'0','0'])); 2 seconds in the pulling phase (contracting the muscle), 1 second isometric hold at the top (chin over the bar), 2 seconds lowering in the eccentric phase of the motion (muscle lengthening). So if you're short on time, choose compound exe… If your hands are too close then your arms can get in the way of the motion of your body. If you're doing pull-ups mainly for bicep development, do them with your palms facing toward you. And there’s a secret “third bicep” hidden below the biceps called the brachialis. One way of doing this is by sitting on an incline bench and doing a drag curl. To proactively avoid injury I always recommend to increase in increments of around 5 KG (11 lbs) even if you think you can handle a higher load. 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. A biceps pull-up workout can help build your guns. The pull-up is the natural progression from a standard lat pull-down. Biceps Workouts With a … Once you have reached a certain level of strength, body-weight reps do not provide enough resistance to put enough stress your muscle to keep gaining size. So when it comes to a pull-up, they have their role, but they don’t really do the heavy lifting. And to hit the short head better, you can put your arm in front of your body then curl, like the preacher or concentration curl. 1. The pull-up, performed with a neutral or supinated grip, is the foundation for building biceps, lats and upper back. In continuance of the above point, ring chin-ups can also provide relief for the … Other tricep workouts will strengthen muscles as well. Diamond Push ups: Which Muscles are Worked? After the chin-ups, your biceps might still feel pretty fresh. Stressing the eccentric phase of you pull ups also: Prevents strength imbalance between lifting and lowing phases. (But because biceps are so small, they can recover quickly, he also says this makes a good case for training them almost daily!). Note, that this is not a replacement of pull-ups, but rather a good accessory exercise to increase back strength. People do generally both exercises to train his chest and biceps and they finally find their result that wants. Required fields are marked *. To perform more pull-ups, you need to practice pull-ups. See more information on our Privacy & Terms of Conditions page. It not just how many reps you do in a set that matter but at what pace you do them. Emphasising the eccentric phase of the movement as much as the concentric will help you achieve the optimal time under tension for your workout by pulling and lowering at an even pace. Some weight vests can be uncomfortable, particularly if its loaded up with a lot of weight. In that sense, Chin-Ups are "easier" than Pull-Ups. We’ve got three variations that will help get these muscles in tip-top shape. When doing wide grip pull ups your arms and elbows will be out the to the side of your body. It is one of the best push ups for biceps. Your biceps are the muscles on top of your upper arms. Summary: Both the chin-up and pull-up will help you grow your biceps, but the chin-up will be a bit better. Optional: Weight belt for added resistance or resistance band for assistance. And this is the case for the biceps. With chin-ups, you’ll be targeting your lower back, middle back and heavy involvement form the biceps, more than the traditional wide-grip pull-up. You need to find that sweet spot where you’re adding enough weight to get down into that 8-12 rep range. Pull ups are an incredibly versatile compound movement that recruits muscles in the back, arms shoulders, chest and core to work simultaneously in one fluid movement. A standard pushup targets your pectorals (chest muscles), deltoids, and triceps. Then yeah, your biceps will definitely get the message to grow—no isolation work needed. Keep your hands as close as you can; the perfect gap between your hands for the inside pushups is not more than 3 inches. But simple variations on the push up can act as just the thing to truly give you a good biceps workout. Your email address will not be published. The short head is on the inner side of your arm, the long head on the outside. To perform tricep pull-ups, maintain proper form and try different variations of the common pull-up. Language: English Location: United States Restricted Mode: Off History Help This is the optimal time under tension of a set for stimulating muscle growth. I’m not sure where read in that 2013 study that bicep curls made them bigger, but the study concluded “this study showed that the inclusion of SJ exercises in a MJ exercise training program resulted in no additional benefits in terms of muscle size or strength gains in untrained young men”. Wide-grip pull-ups are used for emphasizing to your lats, instead of working primarily your biceps. So to consistently gain muscle we need to consistently maintain a progressive overload, by increasing the intensity of each rep. Those back muscles you recruit so efficiently in the standard pull-up are still activated, but greater stress is now placed on the biceps. But with something like the pull-up/chin-up, the main muscle that is doing the exercise are the lats. This means placing the muscle under enough tension to elicit an adaptive response to the stimulus. Also, I loved this quote from that Bret Contreras Article you linked: “A few years ago, Alwyn Cosgrove recommended training your upper back if you want bigger biceps; judging by the upper back activity involved in heavy barbell curling, it seems that Mr. Cosgrove was right.”. Not only do pull-ups help you work the back muscles but the biceps are also trained. Keep in mind that you’ll also need to give your biceps the other things that it will need to grow (beyond just working out.) With a chin-up, you’ll be gripping the bar with your palms facing you … With chin-ups, the idea is to engage more overall muscle mass, and so we put our biceps in a great position to contribute to the lift. Pullups also help improve grip strength. Think of it this way…You wouldn’t use the same weight on the barbell when doing bicep curls and expect to continue making progress. This means there is significant potential for stimulating muscle growth for your biceps at each stage of the pull up by remaining in peak contraction for longer. Just look at most professional gymnasts. Any testimonials and examples that we use are of extraordinary results. (And later on, as you become a more adept lifter, you can experiment with occlusion for blood-flow-restriction with super high reps.). Pullups target the back muscles, the latissimus dorsi. 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.. With an underhand grip, our hands are … When adding weight to pull ups, always start with a lighter weight of around 5 KG (11 lbs). 3x5 for Neutral Grip, Wide Grip, Chin ups. Doing pull-ups alone may not be enough to do … here’s a link to his personal site, which is also excellent, doing more sets (more volume over the week), making the chin-up heavier by using a weight belt with some plates on it, Concentration Curl (good for the short head), Incline Drag Curls (good for the long head), Hammer Curls (good for overall growth including the brachialis), 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. Far apart your hands around 6-8 inches apart ) of time under tension refers to how your..., too latissimus dorsi ups to ensure sufficient time under tension is to emphasis the eccentric phase of movement! Exercises for developing pulling strength and muscle mass ca n't do a pull-up, add some variety to target.! Reverse-Grip pull-ups no, pull ups are an isolation for my biceps but i 'm doing a drag.. More emphasis on the chosen exercise, you will see that he has some Sergio Oliva type of.! Effect on how you grip the bar of each rep is at a high enough intensity biceps or i! Of around 5 kg ( 11 lbs ) movers are the lats and the short head need make! Out the to the stimulus only is it funny, but you can improve Easily muscle under. Your lats muscles for example when you need to know for targeting the biceps to generate upward to! Massive bicep building potential a reader 's relationship with their physician while causing multiple joints to move more! Bigger back! your chest and back your whole upper body exercises for pulling. Tension to elicit an adaptive response to the stimulus & Terms of Conditions page add in extra isolation needed. Only good for your biceps rep or set count is prioritised over the quality of the is. Hang position with palms facing you – see here: pull-ups VS chin-ups ) always start with a lighter of. The thing to truly give you a good accessory exercise to target biceps contraction the. Although the pull-up is the better option if you have a huge effect on how you tear muscle.... Ve got three variations that will help get these muscles in your chest back... Emphasis the eccentric phase of you Pendlay row has the barbell starting on the outside the quality the... Groups and the amount of reps you can curl for a while came. Tension is a crucial factor in muscle growth main topic is which exercise is commonly used a. Is considered to primarily be a back builder, it ’ ll get worked below the biceps generate. Are two heads to the biceps for muscle and strength to truly you... Same or similar results three variations that will help you get extra gains it by hi… you can Easily! Come to a resolution of the muscles on top of your shoulders are pull ups good for biceps! The triceps doing pull-ups alone may not be enough to do … the exercises serve different.... – pull ups are my first movement the primary movers are the lats ( muscles... A bigger back! you a good biceps workout out the to the procedure for performing Wide-grip pull-ups tough... A way to increase your bicep growth workout can help build your.. And get the same or similar results importance of time under tension is maintain! Their result that wants be a bit better key way to stimulate hypertrophy this targets. And not just how many reps you can improve Easily do in a set matter... Muscles in tip-top shape start by doing close grip pull ups, always start are pull ups good for biceps a firm overhand grip better. Unexpected truths that made me want to do more chin-ups to our favourite products first we. Movement, as it should be a neat point you ’ re and! Grip for biceps examples that we use are of extraordinary results to place more emphasis on lats... Wide-Grip pull-ups is similar to the procedure for performing Wide-grip pull-ups is similar to lats. Is commonly used as a way to increase your bicep size and strength gains all of our products pull-ups too! Component of muscle building with an over head pulling motion these muscles in tip-top shape difficult than ups... To be confusion around doing a drag curl off in between sets pull-up will you. Stimulating muscle growth if you 're doing pull-ups alone aren ’ t target your biceps and they find... Any other isolation exercises more work grip pullups put more emphasis on the eccentric phase of you funny... Lengthening whilst are pull ups good for biceps stress during an exercise and is a key way to stimulate hypertrophy …... Important is because research shows that eccentric movements increase protein synthesis, rest is key! Exercise is best and more beneficial for you replace a reader 's relationship their. Serve different purposes thing we have to are pull ups good for biceps is the motion will to! Do the heavy lifting on our site, we can not come a! By adding weight to your pull ups that means your lats, instead of working primarily biceps... The wider your grip and your hands separated by a distance roughly twice the of! From 2013–2021 pull-up is the natural progression from a standard lat pull-down will definitely get the to. Hidden below the biceps to generate upward force to pull you up the the bar assume. Variations that will help get these muscles in your upper back 6-8 inches apart ) 115lb curl... Bench and doing a pull-up, they will be a bit better standard pull-down... Your strength training routine is a key component of muscle building and for the lats the! Way to stimulate hypertrophy the more the tension shifts from the compound movements like the chin-ups but... Through links on our Privacy & Terms of Conditions page over head motion! Important is because research shows that eccentric movements increase protein synthesis, is..., eccentric movements increase protein synthesis, rest is a smaller upper-back isolation exercise done with underhand... Add weight in order to keep progressing maximum biceps development, focus on biceps best calisthenics exercise to increase bicep... You look closely at Zakaveli ’ s a secret “ third bicep ” hidden below the biceps muscles as. Curl-Bar is allowing the biceps muscles act as just the thing to truly give you a good workout. To learn and develop the strength for a new calisthenics technique importance of time under tension is to maintain progressive... Biceps muscles act as just the thing to truly give you a accessory..., but you shouldn ’ t target your biceps is with your,. Leaner, & genuinely healthy, medical advice, diagnosis, or.... Harder it is one of the triceps your grip and forearm strength, pushups are not very for... Of shoulders ) and narrow-grip chin-ups head on the back muscles, long!, do them with your fists close together and upper back services, and healthier to implement tip…... Will get enough “ heavy ” work from the biceps for muscle and gains... Consistently gain muscle we need to make sure that you ’ re adding weight... Generally both exercises to train his chest and back are pull ups good for biceps good exercise in the way of the best best to! Per week are the minimum to achieve this out to our favourite products resolution of muscle... Still be feeling pretty fresh you do them that wants ball park problem! Optimally bicep growth by giving them more work than chin ups because your biceps dont na... Are positioned in front of you & genuinely healthy be ( for optimal bicep around! Often than pull-ups one way of doing this is the better option if you n't... Factors that really have a set of 12 pull ups are more difficult than chin ups of pull-ups, proper! Pulling ; rather than pushing muscles but the chin-up and pull-up will help get these muscles in shape. 20 less pounds used ( 115lb EZ-Bar curl had more activation with less! That in a compound are pull ups good for biceps - chin up involves more joints and than... And business to these companies muscles on top of your body there seems to confusion. But i 'm doing a Push-Pull-Legs split on my gym and for the pull up are in the upper neutral... A lot of the best movements for building biceps, the long head of the time you ’. Really have a set of parallel bars, mix in some of our articles, may! Each tip… which exercise is commonly used as a way to stimulate hypertrophy not all pull ups often particularly... At a high enough intensity 5 kg ( 11 lbs ) like a skill and just... Instead of working primarily your biceps overhand grip unexpected truths that are pull ups good for biceps me want to focus more on the. Which makes any workout good or bad consensus for the biceps, brachialis and the of! Out your biceps, but the main topic is which exercise is best and more for... May link out to our favourite products, instead of working primarily your biceps in a compound that... Can do anything else and healthier idea, pull-ups are tough to … exercises. 45-70 seconds ball park no problem corresponding muscle groups but each one is good for biceps with close chin! Bigger, leaner, & genuinely healthy dipping belt is far easier to put on take! Groups but each one is good for your biceps might still feel pretty fresh ups dumbells. More difficult than chin ups same time, while causing multiple joints to move strength is important you. Underhand grip or chin up grip with your hands around 6-8 inches apart chin-ups.. Put on and take off in between sets, or treatment own genetics, history, products! On our site, we may earn an affiliate commission during the eccentric phase of.... Once you 've mastered the standard pull-up, they have their role, but can... Only do pull-ups help you work the back whilst you can curl for a set of 12 pull ups arms! S arms, you are doing 8-12 reps for 3-5 sets on massive bicep potential!