For your biceps
Best Exercise: Chinup
The Expert: Dan Trink
Curls are fine, but the advantage of chinups is that they let you work your biceps using your full body weight, says Dan Trink, C.S.C.S., founder of Trink Fitness. It’s that type of overload, rather than 30-pound dumbbells, that leads to new biceps growth.
What to do
Grasp the bar with an underhand grip (palms facing you). Start from a dead hang with your arms fully extended; drive your chest all the way up to the bar and squeeze your biceps at the top as if you’re flexing. Then take four seconds to lower your body back to a dead hang. You won’t be able to do many reps, but you’ll see your arms grow.
Avoid excessive biceps work. You don’t need to do direct arm training more than twice a week if your program already includes chinups and row variations—that’s overkill. Also, curls should be done light. Never go below six reps per set. Save heavy loads for chinups (they can handle it). Take 4 sec to lower your body to a dead hang on each rep of chinups.
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