By far the best exercise for huge biceps is the close grip chinup. Surprised? Thought you might be… let me explain.

Most people utilise combinations of curls for their bicep training. Afterall that’s what the bicep does – when it contracts it brings your forearm close to your upper arm. So why the need for close grip chins? And why are they more effective?

Well first let me tell you that they’re actually better for both strength AND size. Whichever your goal is, you’ll reach it sooner with 3 sets of close grip chins, twice a week, than any number of sets of bicep curls. And unless you’re already an advanced bodybuilder (i.e. if you have particularly large arms, say 17”+, that need more work), the close grip chin is more than adequate, and you need never curl a barbell or dumbbell again.

Here’s two reasons why it’s more effective:

-The close grip chin is a closed-chain bodyweight exercise. That means that you’re moving your body through space, rather than just moving weight relative to your body. Studies have shown that closed-chain bodyweight exercises elicit the absolute highest growth and strength responses of all exercises (next in line are closed-chain free-weight exercises, like the squat – and right at the bottom, are open chain cable and machine movements, like pulldowns or machine curls). Your body simply takes them more seriously. As such, strength and size are gained much more quickly with close grip chins.

-The tension is constant on your bicep throughout the entire movement. At no point in the close grip chinup do you relax your bicep. In the curl, the tension in your bicep reaches a peak half way through, and then as you bring the barbell up towards your upper arm, you can feel the bicep relax. There’s no room for relaxing in the close grip chinup – your biceps are contracting just as hard at the top as they are at the middle and bottom of the workout. As such, the close grip chin works the bicep hard through an entire range of motion, which breaks down more muscle fibre and stimulates a greater growth response.

Hopefully that’s convinced you that the close grip chin is the best exercise for huge biceps. If not, I urge you to try it – cut out all bicep curling, and hit up the chins for 3 sets, twice per week. Try to keep your reps above 6, and add weight if you can do more than 10. I guarantee you will be surprised at your results after 4-6 weeks, and you may very well never go back to curling.

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