The best upper back exercise for building bigger lats & biceps muscles

Get bigger biceps doing chin-ups Using an underhand grip with your palms facing you and...
Get bigger lats or back muscles doing pull-ups using an overhand grip with your palms facing away from you and...
Do weighted pull-ups & chin-ups using a weight belt (see video), weight vest, wearing a book bag with weights, or by holding a dumbbell between your ankles to get bigger back & biceps muscles faster and...

Start doing 5-to-8 sets of only 3-to-5 reps of weighted pull-ups or chin-ups to increase muscle mass in your back and biceps but...
If you can't do at least 3-to-5 pull-ups or chin-ups in a row using good form... Do negatives to get bigger back & biceps (watch video above to see how to do this) and...
If you're still having a hard time doing pull-ups for building bigger lats & biceps muscles - Do partner assisted chin-ups or....

You can also build bigger back & biceps doing these exercises...

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

cathaloss

Not really but if your main gain is bigger arms then you can make hammer curls the focus of your workout and sooner or later...

I will come out with more vids with exercises to get bigger arms (biceps) without pullups

Adrian | 08.31.09 - 4:55 pm

Hey Adrian.Firstly let me tell you what a legend you are for making this site.
Now my question...
Are there any alternatives to this exercise(without a pull up bar)which are as effective and can be used in this bicep workout plan?

cathaloss@yahoo.ie | 08.30.09 - 9:31 am

shad,

Yes - that's a good workout but remember to progress in each workout by either...

Adding more weight to your exercises and/or doing more reps

Adrian Bryant | 05.17.09 - 11:04 am

do chin-ups and pull-ups work your triceps too?(i have seen articles that said they do)

Is doing 5 sets of pull-ups and 5 sets of chin-ups on Monday and Friday along with handstand push-ups a good workout with enough rest days?

shad | 05.16.09 - 1:34 pm

keith,

I dont really understand what're asking but YES...

Chinups and curls will give your biceps the look you want

Adrian Bryant | 04.28.09 - 7:40 am

I know that chin-ups and heavy hammer curls will make my biceps(wider) but would they also make my biceps higher?(when you flex)

keith | 04.27.09 - 8:44 pm

steven,

The answer depends on your goals so...

If you want equAL work your biceps and lat (back) then do chinups like I'm doing in the video with shoulder width grip but here's what other grips work.

One arm chins = bicep and lats
one arm Pullups & regular pullups = mostly lats

close grip chins = more bicep

neutral grip = lat and biceps

so basically...

you can still build big arms and back no matter what grip you use but chinups are better if you really want bigger biceps

Adrian Bryant | 04.24.09 - 9:17 pm

hey adrian! I was thinking of doing a combination of chin-ups and pull-ups with one and two arms. Is this good for building back and bicep size and strength?

And my bar has the neutral grip too. Im guessing it does your back and biceps evenly.

Would it be best to do all three grips with one and two arms for building muscle in my back and biceps?(switching in between sets)

steven | 04.23.09 - 8:38 pm

okay thanks Adrian!

unknown | 04.19.09 - 9:03 pm

unknown

Not much difference and you really shouln't go past shoulder width grip but...

closer grip tends to work biceps more

Adrian Bryant | 04.19.09 - 8:08 pm

what's the difference between a narrow and wide grip pull-up?

unknown | 04.19.09 - 1:32 pm

Nic,

Go here for a place to start getting big

Adrian Bryant | 04.05.09 - 10:47 am

Hi

I'm 22 years old but i look thin. I hope to build up my entire body but I dont know where to start. Could you give me some advice?

Thanks. Looking forward to your reply.

Nic | 04.05.09 - 4:58 am

thanks adrian!

trent | 04.01.09 - 9:18 pm

trent,

Lowering yourself slower after each rep will lead to better results because the muscles are being placed under tension longer

Adrian Bryant | 04.01.09 - 8:01 pm

would lowering yourself slower while doing the chin-up activate more muscle fibers.

i can't quite tell if you are doing that in the video

trent | 04.01.09 - 5:47 pm

steve,

Go ahead and start using weights and start off with 5-to-10 pounds

ADRIAN BRYANT | 03.28.09 - 7:18 pm

would chin-ups without extra weight still build muscle?

I can do between 6 and 10 chin-ups with good form with a 1-2 second pause at the bottom

How much weight should I start out with?

steve | 03.28.09 - 11:34 am

jake,

You just follow this workout for bigger biceps

ADRIAN BRYANT | 03.27.09 - 6:23 pm

im not sure on what to do? should i do 10 sets of 3-5 reps of chin-ups twice a week or do chin-ups with hammer curls one a week for bigger muscles? what do you do for bigger biceps?

jake | 03.27.09 - 5:34 pm

adam,

Generally you should rest after 4-to-6 weeks but...

REST is where your body recovers and grow so...

Don't think you get bigger biceps in the gym - your muscles get big when you recover and rest to allow them to get bigger

Adrian Bryant | 03.26.09 - 4:10 pm

i forgot to ask you: why should i rest the whole 5th week?

adam | 03.25.09 - 7:39 pm

thanks adrian

anonymous

anonymous,

Not exactly - it'll all vary from person-to-person depending on recovery abilities and fitness level but to really answer your question...

NO but... if you & your twin did the different bicep workouts you suggested - I don't think either of you will have significantly bigger biceps than the other

Adrian Bryant | 03.13.09 - 5:59 pm

would weighted chin-ups alone twice a week build muscle faster than weighted chin-ups and heavy hammer curls once a week?

If yes, how many reps, sets a week?

anonymous | 03.13.09 - 3:47 pm

Adam,

Of course but it varies from person to person and if you're referring to this bicep workout here then...

What you can do is if you stop seeing results is...

You can change up the order of the exercises and do heavy hammer curls before pullups and/or...

You can do different rep schemes like for example....

*You can do 5 reps with heavier weights followed by 5 more reps with lighter weights for the chin-ups and hammer curls or...

*You can do moderate weight for 8 reps with the chin-ups and hammer curls but...

Usually - you will only need to make changes after 4 weeks and you should rest the 5th week anyway

ADRIAN BRYANT | 03.12.09 - 9:29 am

can your body get used to this workout eventually stopping your biceps from growing? If yes, how long until i have to change this exercise?

adam | 03.11.09 - 8:51 pm

Kev,

Please tell me what your goal is so I can help you better - Tell me how many bodyweight chins you can do along with if you're trying to get bigger back & biceps or just tone up your back and arms

Adrian bryant | 05.05.08 - 7:30 am

How often should I do chin-ups a week?

Kev | 05.04.08 - 8:17 pm