When it comes to arm size and biceps development, the chin-up is the gold standard. Pulling from above the head actually gives the brachialis muscle (it lies under the bicep) a chance to develop, which is something conventional curls typically can’t provide. As a by-product, doing chin-ups also improves upper- and mid-back strength and development, which helps pull the shoulders back and make the chest look broader. Remember: A chin-up requires you to grip the bar with palms facing you. A pull-up uses palms facing away from the body.
Program It: Do 5 to 8 sets of max reps at the start of a back workout. Focus on form and rest 2 to 3 minutes between sets.
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