The Fastest Way to Big Biceps (WORKS EVERY TIME!)

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  • Published: 07 April 2019
  • If you want to build big biceps then you need to stop only focusing on doing curls. In this video, I’m going to show you how to build bigger biceps by turning your body into the resistance and performing a variation on the popular chin up exercise to turn up the heat on your arms and get those gains coming again.

    One of the absolute favorite exercises in the gym is the weighted chin up. I believe it is one of the best exercises for packing size on the biceps while additionally being one of the best and most challenging pulling exercises at your disposal. That said, there are a few things you can do to the standard chin up that will turn it into more of a biceps driven exercise than a lat driven one which will help you to see much faster gains on your biceps in the near future.

    The first thing you want to focus on is your grip. Obviously, with this being a chin up and not a pull up you want to grab the bar with an underhand grip. That said, the most important thing you can do at this point is establish the proper width of the hands. Anatomically, we want to try and match the angle of the elbow and hands that is preferred when the arm is placed into full elbow flexion (like we would be at the top of a curl). This means that the hands are to be placed slightly outside the width of the elbows.

    Since you cannot move your hands during the curl as you could if you were doing this with a pair of dumbbells, it is important that you establish this first before even doing a single rep. You will know if you are doing this right since you will feel a more intense contraction of the biceps when you get to the top of the chinup than you would if you didn’t set up the right grip first.

    Next, you want to bend the wrist back slightly and be sure to grip the bar deep in the palm of your hands. This modification helps to take the forearms out of the exercise so that the biceps can do more of the work. The key is to keep the bar deep in your hands however so as not to overload the middle deep finger flexors, which can lead to medial elbow pain quickly if you forget to do this.

    Now, as you lower and raise your body to the bar there are two things you want to be sure you do. The first is, you want to maintain an open angle of the elbow at the top. Too often, people confuse the cue to “get the chin over the bar” as something that you need to do while bringing your body close to the bar and your chin to the other side. This is incorrect. You only want to get your chin higher than the bar but you need to maintain distance away from it so as to keep tension on the biceps in that more closely approximated 90 to 120 angle of the elbow.

    Second, in order to do this you will find that you will likely have to arc your body as you bring it up on each rep. This should mirror what that barbell does when you curl it up on a standard barbell curl. Obviously, the bar does not travel in a straight line up and down on every rep. Instead, it follows a definitive arcing pattern. You once again cannot move the pullup bar, but you can relatively move your body in relation to the bar to mimic the same mechanics at the joint and take advantage of the varied strength curves throughout the exercise.

    This exercise will build your biceps faster than any other because it is progressively loading you in a way you are likely not used to at the moment. Though the lats do contribute to the performance of this exercise, you will be forced to handle fairly heavy loads since you will have to lift your own bodyweight. The percentage of work done by the biceps will often be higher than it would be if you were to try and apply the load through a standard barbell curl.

    Give this a shot and if you are looking for a complete program that will help you to not only build big biceps but get a complete athletic body capable of performing at a moment’s notice, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems.

    For more videos on how to get bigger arms much faster as well as the best biceps peaks exercises, be sure to subscribe at the link below and turn on your notifications so you never miss a new video when it’s published.

    Build Muscle in 90 Days - http://athleanx.com/x/my-workouts
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Comments • 2 176

  • ATHLEAN-X™
    ATHLEAN-X™   6 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! 
    https://giveaway.athleanx.com/ytg/big-biceps-fast

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • Rcade now
    Rcade now  3 days back

    Di maria twin?

    • Shahzeen Khan
      Shahzeen Khan  4 days back

      his biceps is a size of my girls boob lmao

      • Lucas1978
        Lucas1978  4 days back

        I usually pause the videos after “what’s up guys?” And proceed to tell Jeff how I’m doing in the gym, and personally.
        Press play.

        • rishi wasu
          rishi wasu  2 weeks back

          Where is jessy

          • Matt
            Matt  2 weeks back

            Ur a damn genius

            • Abishanko Goswami
              Abishanko Goswami  3 weeks back

              CAN THIS EXERCISE BE DONE AFTER COMPLETING OTHER SETS OF BICEP EXERCISES, FOR EXAMPLE AFTER COMPLETING THREE SETS OF BARBELL CURL AND 3 SETS OF PREACHER CURLS?

              • El_jefe_ 2023
                El_jefe_ 2023  2 weeks back

                @Abishanko Goswami Yep!

              • Abishanko Goswami
                Abishanko Goswami  2 weeks back

                @El_jefe_ 2023 OKAY SO IF FOR EXAMPLE I START WITH BICEP BARBELL CURL, FINISH WITH AN ALTERNATIVE DUMBBELL PREACHER CURL, AND THEN DO SOME 3 SETS OF BODY WEIGHTED BICEP CHIN UPS, OF COURSE THE WAY YOU SHOWED! WILL THAT BE OKAY?

              • El_jefe_ 2023
                El_jefe_ 2023  2 weeks back

                Yes it can. There is nothing wrong with having multiple exercises but you'll overload your muscle and it will wear out at some point so I recommend doing these first in your workout cause they are more intense

            • MO_JO_RZN
              MO_JO_RZN  4 weeks back

              DO YOU EVEN LIFT BRO ? WHAT DO YOU WEIGH 150 LBS !

              • AxMillca AX
                AxMillca AX  4 weeks back

                Who else worried that his biceps is gonna pop😂

                • Nando #41
                  Nando #41  1 months back

                  I like your thinking Jeff

                  • Sir Nicholas D
                    Sir Nicholas D  1 months back

                    I'm too fat for a chin up..so im doomed

                    • Ham Billiås
                      Ham Billiås  1 months back

                      Do curls until you are nothing but 2 biceps

                  • feraldrgn
                    feraldrgn  1 months back

                    Yet another helpful form video, this burns my biceps.

                    • Paul Swanepoel
                      Paul Swanepoel  1 months back

                      Its going to pop

                      • puta pinga
                        puta pinga  1 months back

                        Jeffs biceps don’t get trained the bar is the one who’s getting the stress training
                        I seen a bar bend in half as Jeff’s bicep struck it

                        • Adrian edelhodenIZda
                          Adrian edelhodenIZda  1 months back

                          Just inject motor oil

                          • Djillali Benstaali
                            Djillali Benstaali  1 months back

                            tu es le meilleur entraineur qui donne sont savoir the best

                            • maleeha islam
                              maleeha islam  1 months back

                              Tum kuch alag hi btate ho jo sirf tum karte ho or koi bhi nahi😂😂🤣🤣

                              • Hoss V11
                                Hoss V11  2 months back

                                Ooooeeee, back to the old school chin ups. 👍

                                • Weezy B
                                  Weezy B  2 months back

                                  1:55 His biceps look like knees lmfaoo

                                  • Jack Power
                                    Jack Power  2 months back

                                    No offence Bro but you don't have big biceps

                                    • ALPHA RICCO
                                      ALPHA RICCO  2 months back

                                      SUPER THANK YOU

                                      • Hacking genius
                                        Hacking genius  2 months back

                                        Plz make a video with body weight exercises

                                        • Hacking genius
                                          Hacking genius  2 months back

                                          Thanks man

                                          • Ron Sealy
                                            Ron Sealy  2 months back

                                            Once again. Putting the science into exercising. Dude be on point with his knowledge. Thank U for sharing the jewels. Stay Cool Bro.

                                            • Robrony Hoodlum
                                              Robrony Hoodlum  2 months back

                                              I hate that chin-ups hurt my shoulders.

                                              • Jason Gates
                                                Jason Gates  2 months back

                                                @athlean-x does the perfect pull-up bar work would it be worth getting?

                                                • Mister Man
                                                  Mister Man  2 months back

                                                  This dudes face is busted. He looks like something out of wallace and gromit. Claymation character

                                                  • Mick Masterson
                                                    Mick Masterson  2 months back

                                                    That's kind of a "funny" comment coming from a feller named Mister Man.
                                                    And I don't mean "funny" ha-ha

                                                • Luke Shone
                                                  Luke Shone  2 months back

                                                  I want someone to look at me the same way Jeff looks at his biceps

                                                  • crazy cars custom
                                                    crazy cars custom  2 months back

                                                    Man, is it important that the do full body workout for improving body weight. And if you don't do leg press so you don't get proper growth.

                                                    • Spulk 2000
                                                      Spulk 2000  2 months back

                                                      He has balloons under his skin they’re not actually biceps

                                                      • Lance Jackson
                                                        Lance Jackson  2 months back

                                                        I don't have a pull up bar so I have to do it on a wooden beam

                                                        • Joshua and Oliver Perea
                                                          Joshua and Oliver Perea  2 months back

                                                          Great tip!

                                                          • Can I get a chicken With a can of coke

                                                            This glitch got patched in the last update. There is a new way of getting good calfs though.

                                                            Duck - Duck - walk forward - jump - duck - walk left

                                                            • WES-2406
                                                              WES-2406  1 months back

                                                              Can I get a chicken With a can of coke lmao

                                                          • 0_o
                                                            0_o  2 months back

                                                            Damn Jeff these biceps are huge

                                                            • A Rustamov
                                                              A Rustamov  2 months back

                                                              do it hundred times a day but no proper diet you not gonna gain any muscle

                                                              • A Rustamov
                                                                A Rustamov  2 months back

                                                                do not push so far little by little

                                                              • xJTxD0notPaN1C
                                                                xJTxD0notPaN1C  2 months back

                                                                @A Rustamov fooled around and now can't even stand from the pain, as low as the butt, do I push more or rest?

                                                              • A Rustamov
                                                                A Rustamov  2 months back

                                                                xJTxD0notPaN1C stretch more and get stronger muscles around your spine and core thats the all trick

                                                              • xJTxD0notPaN1C
                                                                xJTxD0notPaN1C  2 months back

                                                                @A Rustamov hm if you are sure then im down, I just notice the pain when I pull up all the way

                                                              • A Rustamov
                                                                A Rustamov  2 months back

                                                                xJTxD0notPaN1C actually pull ups are very good for spine and herniated discs I know at the beginning you feel like pain getting worse but after few weeks you start healing

                                                            • Carbonix Carbonix
                                                              Carbonix Carbonix  2 months back

                                                              The guy with camera must be like super tall

                                                              • xReaperx5
                                                                xReaperx5  2 months back

                                                                Carbonix Carbonix camera man is 5’10” 😂

                                                            • Carlos Perez
                                                              Carlos Perez  2 months back

                                                              Lol I that’s why my biceps r big I have been doing that

                                                              • theju reddy
                                                                theju reddy  2 months back

                                                                Jeff sir plzz make a video on QNA

                                                                • theju reddy
                                                                  theju reddy  2 months back

                                                                  U r really awesome sir...like my comment till it reaches 1k ...respect Jeff sir...

                                                                  • All Outtafcks
                                                                    All Outtafcks  2 months back

                                                                    Love these videos, but at the end of the video when Jeff is doing weighted pull ups, it looks like he doing exactly what he said not to do in the beginning of the video. 🤷🏻‍♂️🤣

                                                                    • Chad Weber
                                                                      Chad Weber  2 months back

                                                                      True that. Most of his tips were to isolate the bicep when only using his body weight. With weighted he used more of his shoulders and back muscles but since the weight was more his bicep probably had roughly the same stimulus.

                                                                  • Gurucharn Singh
                                                                    Gurucharn Singh  2 months back

                                                                    can we break power lifting records naturally

                                                                    • Ali 957
                                                                      Ali 957  2 months back

                                                                      Gurucharn Singh Sadly No

                                                                  • stranger
                                                                    stranger  2 months back

                                                                    sir please make video about height increase after 19

                                                                    • Markus Lanz
                                                                      Markus Lanz  2 months back

                                                                      Your videos are just as perfect as your body

                                                                      • Praveensiddarth Raghu
                                                                        Praveensiddarth Raghu  2 months back

                                                                        hi

                                                                        • Hrithik G
                                                                          Hrithik G  2 months back

                                                                          When should I do this at start or middle or end of my bicep workout

                                                                          • D. Dan
                                                                            D. Dan  2 months back

                                                                            at the start since the main goal of doing this is a heavier load

                                                                        • yotam boiani
                                                                          yotam boiani  2 months back

                                                                          Mr. Scruff - Ninja Tuna

                                                                          • mr thinkvoid
                                                                            mr thinkvoid  2 months back

                                                                            Great video Jeff keep an comming

                                                                            • Davinder Dhaliwal
                                                                              Davinder Dhaliwal  2 months back

                                                                              Best