Make Your Chin Up Target the Biceps

Chin ups really work out the bicep muscles but here is a technique that will really target them.

When you grab the bar with your palms facing you, about shoulder width apart, your forearms will be at about a 90 degree angle to the bar. The goal here is to keep them that way. In other words, as you start to pull yourself up, do not allow the arms to move. This takes some serious concentration on your part.

The result will be you will most likely not be able to do as many chin ups as normal, but when you finish 3 sets of these, doing as many as possible each set, your arms are going to be pumped!

If you are just beginning to do chin ups, this will be too advanced but mark it down and try it when you get stronger.