Bar Wrist

Bar Wrist

Did you know that weightlifting is not the best way to build big biceps?

True. Dumbbell curls, curls dumbbell curls and cable exercises are great … but there is one single exercise that is much more efficient and developing brute force and packaging of your new biceps.

And best of all, you can exercise this right in your basement or your bedroom.

The exercise I'm talking about is the chin-up.

I understand that you might be skeptical. After all, not many guys think much the former Chin-ups anymore.

But I will prove that the chin-up is one of the most brutal exercises effective for adding muscle mass your biceps.

Why The Chin-Up Is such an exercise effective weapon: the evidence item # 1

If you want big biceps, it's a good idea look around and see who has big biceps and see how they managed to build big arms.

And if you search, you will see that the gymnasts Men have some of the most impressive biceps. Of course, a steroid Mammoth bodybuilders pumping big biceps, but in many cases, these short, tiny male gymnasts have even bigger biceps.

Curiously, most male gymnasts do not spend much time in the gym. So how they construct such an extent pipes? Simple, they make a lot of chin-ups.

Why The Chin-Up Exercise is such a powerful weapon: the Evidence Point # 2

In the late 1980s, the scientist was done to discover what are the most effective exercises for each body part.

They found that Chin-ups were the most effective muscle building exercise for the biceps. Here's the science: It turns out that when your whole body is in motion through space, it forces you to recruit more muscle fibers and in turn the muscles to grow more rapidly.

This contrasts is striking contrast with loops, where your body remains still and move your hand muscles. With chin-ups, your hands still and your body moves in space.

Chin-Up Changes:

Here are some variations on the standard chin-up that you can use to pack more meat on your biceps.

The negative chin-up: It's perfect for guys who are not yet strong enough to make a real chin-ups. Start standing on a chair, take the helm and Lower yourself as slowly as possible. Then get up on the chair again and repeat.

The towel chin-ups: Drape a towel over a drawbar. Adjust the towel so that one end is longer than the other. This makes the towel and unequal forces your muscles to work in a new position. Grip the towel and pull yourself up to the bar.

One arm chin-up: This is a real test of strength. Take the bar with one hand and see if you can make a traction. Less than 1% of the population can. If you can not, try a "fake" one arm chin-ups. To do this exercise, grab the bar with one hand and without the other hand, grab the wrist of the arm holding the bar. It is also an excellent exercise for building up grip strength.

Work hard Chin-ups and you can watch your biceps grow like never before.

Matt Marshall is not a personal trainer or a professional bodybuilder. He’s just a former skinny guy who figured out how average guys (with average genetics) can build muscle and develop outstanding physiques. To get your free book, visit http://www.LookGoodWithNoShirt.com

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