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All biceps exercisesBiceps · Calisthenic

Chin-Up (biceps focus)

Slow tempo chin-ups are one of the highest-tension biceps exercises available.

IntermediateBar4 × 5–8
Chin-Up (biceps focus) demonstration thumbnail — Chin Ups For Bigger Biceps & Back: Step-By-Step Form Tutorial | J2Fit.Kartra.com
BicepsBar

Chin-Up (biceps focus)

Demo · Mike | J2FIT Strength & Conditioning

Verified Chin-Up (biceps focus) demonstration by Mike | J2FIT Strength & Conditioning. Click to play.

How to do the Chin-Up (biceps focus)

  1. 1Narrow supinated grip
  2. 23s up, 3s down
  3. 3Full range

Benefits of the Chin-Up (biceps focus)

  • Builds strength and size in the biceps through a full, controlled range of motion
  • Also trains lats as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services