6. Narrow-grip Chinups
Unlike the pullup, the chinup—palms facing you—increases the load on your biceps. While the pullup is probably the better overall back-builder, the chinup succeeds in hammering your arms, leading to a big pump after only a few reps. Narrow-grip chinups ramp up the difficulty even more, reducing the leverage of your back muscles and shifting more of the workload to your arms.
Hang from a chinup bar with palms facing toward you and only a few inches apart. Squeeze your shoulder blades together and pull yourself up—make sure you keep your legs straight and held together—until your chin is over the bar. Slowly lower yourself down until your arms are fully extended again. That’s one rep.
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