4. Chinup
The classic chinup is arguably even better than the pullup for building your arms. While the pullup is a perfect overall back-builder, the chinup—palms facing you—shifts more of the workload to your biceps.
To to a chinup, grab a bar with your palms facing you (aka supine grip). Keeping your legs extended and your toes pointed—no kicking!—pull yourself slowly so your chin is above the bar. Lower yourself back down gradually and under control. That’s one rep.
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