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Chinups: Best Bodyweight Biceps Exercise (3 STEPS)

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Rating: 4.0; Vote: 1

t enough. You need to focus on the three tips I show you in this video to be sure you get more biceps activation out of the exercise each time you do it. First, you need to focus on how you grip the bar during a chinup. Simply gripping with equal pressure and then pulling yourself up on the bar is not recommended. If you want to increase the activation of the biceps you want to focus the squeeze in the fourth and fifth fingers. Even better, you want to release the bar with your thumbs to ensure that the grip power comes more from the other end of your hand. This grip tweak allows for a resisted or isometric supination component to the exercise. One of the major inclusions in a biceps contraction is either supination or the act of resisted supination. Next, you want to be careful not to flex your elbows fully. You not only take tension away from the biceps by basically resting on your joints during a fully flexed chinup but you weaken the amount of tension that can be generated by the biceps due to something called active insufficiency. This happens when you contract a muscle that crosses more than one joint. In the case of the biceps it is a muscle that crosses three joints. If you maximally flex your elbow you will decrease the amount of tension that can be developed during the third component of biceps contraction and that is shoulder flexion. With the biceps crossing the shoulder joint you have to include a contribution of raising your shoulder in front of your body if you want to experience peak contraction. That said, back to the point on active insufficiency, you want to be sure to back off the flexion at the elbow just a little bit if you want to keep the strength of the contraction on the biceps. A strong contraction of the biceps in your workouts will help you to create more overload and ultimately grow bigger arms. For a complete bodyweight biceps exercise plan as well as workouts to build your entire body without weights, be sure to head to and get the ATHLEAN XERO program. This complete program requires no equipment at all and helps you build muscle in just 6 weeks
Date: 2022-04-22

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Comments and reviews: 10

JNG
I initially got my start implementing bodyweight exercises as a means to correct my failed back and to strengthen my core, years ago during my college years. As a 50-year-old, I'll tell you that chin ups (The REAL Bicep Curl) is hands down king when it comes to building your biceps and has been a staple in my arm routine for years. I will say this, the reason why they're so underrated and are seldom incorporated in peoples workout routines is due to the fact they extremely challenging and also due to the fact there is no adjustment to the weight you're curling. For those who can manage doing at least a few with proper form, I strongly recommend you get a nice solid static hold at the top - You can thank me later!
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Marc
Hey Jeff I'm a short guy. 5'4 actually. I have to really jump up to reach a pull up bar. I'm good with that if I'm doing pull ups. It's not a hassle. The problem is when I do chin ups on a bar the same height. My back starts to feel like it's gonna fall apart. Is that normal? And should I just avoid chin ups on a high bar and do my chin ups on a bar you can attach to a door frame?
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Glenn
Love this video - watched it 2 1/2 months ago and added chin-ups to my exercise routine. Honestly, I could hardly do one chin-up when I started. After 6 sets every other day, I'm up to 4 chin-ups -- not great but ok for a 71 year old. But the big difference I noticed is back strength and posture! Posture benefits are a nice surprise.
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Teosto
Oh my God! I had heard that chinup is bicep dominant exercise but earlier I had to end up my chinup sets die to other muscles not performing well enough.
After this video my chinup max was halved if not even less than that and my biceps are the first to give in. They're screaming like never before.
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Jennifer
I have a problem with the inside part of my arm, near the elbow part, that hurts when doing chin up. It started to do that a while back so I mainly do few pull ups. Just wondered if that is something you have ever heard of. I appreciate your videos, very smart.
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Anjan
whoa! no wonder i was not feeling much muscle activation or contraction while doing chin-ups. i didn't think abt the 1st tip. m surely gonna try the 1st and 2nd tip but the 3rd seems a lil complicated for me now. i will do the third one once i reach tht level.
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James
If we want to make sure we have correct form without struggling doing these chin ups and pull ups, can the same form and gains be accomplished with these grips and techniques on a lat pull down bar? Thanks and really learn a lot from your videos.
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Troy
I could already do about 10ish chin ups before with just body weight, i decided to add 15 pounds to a back pack and when i did the -behind the head- variation, i got a pump ive never felt before. Thanks for all the wisdom and insight Jeff!
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INDIAN
Please help me! I can do maximum 4 pull ups, after which I don't feel any good pump in biceps whereas, there are skinny kids in my school with no muscle who can do upto 8 pull ups! Please tell me how to increase pull up count!
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Tobiyyah
I notice since the last 5 to 6 weeks going back and forth on the monkey bars, all around the world, and pull ups my abs are coming in and my core and muscles are cut a lot faster than when I was just using weight lifting
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