By Adrian Bryant

Your Complete Guide to Doing…

Pull-ups (Even if you can't do One) To Get Bigger Back & Biceps

pull ups

To Get Strong Enough to Do 1…

1. Machine Assisted Pull-ups or Chin-ups

This is the best way because it's easier for you to track your progress by gradually decreasing the assistance by 5-to-10 pounds. The other 3 ways are harder to verify how close you're getting to being able to do a pull-up on your own.

2. Band Assisted Pull-ups or Chin-ups

Bands are just as great as the machine but depending on the type & how many bands you have available it may be a difference of 50 pounds worth of assistance between bands and if that's the case... You may have to do sets of 10-to-20 reps before you progress to the next level.

3. Beginner Pull-ups or Chin-ups

4. Partner Assisted Pull-ups or Chin-ups

Negative Pull-ups

Pull-up Workout for Bigger Back & Biceps

Do 3-to-6 sets of 5-to-15 reps of just ONE of the 6 kinds of Pull-ups or Chin-ups below 1-to-2 days per week depending on your goal (see pull-ups vs. chin-ups)

To work on a variety of arm & back muscles in the same workout…

Pull-ups vs. Chin-ups - Which is Better?

Both Pull-ups & Chin-ups will help you build an impressive set of arms with a nice back but the best one for you depends on your goals…

The close grip Pull-up and Chin-up variations work your arms more while the wider shoulder width grip Pull-ups and Chin-ups work your back more.

Don't use an ultra wide grip wider than shoulder width because it can actually injure your joints and really wide Pull-ups & Chin-ups decreases the range of motion giving you an even worse back & bicep workout.

6 Kinds of Pull-ups & Chin-ups

1. Sternum Chin-ups

Sternum Chin-ups not only work your biceps & back but also your chest as well because it's almost like doing a bodyweight pullover but they're also the hardest to do because you have to touch your chest to the bar.

2. Parallel Pull-ups

Parallel Pull-ups focus more evenly on your back & biceps plus you're able to work on your biceps peak or your brachialis muscles to make your biceps look bigger.

3. Chin-ups

4. Close Grip Chin-ups

Chin-ups & Close Grip Chin-ups both focus more on your biceps but close grip chin-ups (especially when done with extra weight added) is the best compound exercise you can do to quickly get bigger biceps. Do regular shoulder width chin-ups to give more attention to your back (lats) while working your biceps.

5. Close Grip Pull-ups

Close Grip Pull-ups is the best exercise you can do to build up your biceps peak or your brachialis muscles that are centered between your biceps & triceps to make your biceps look bigger.

6. Pull-ups

Do regular pull-ups to focus mostly on your back.

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