Building the biceps on the bar!

Pull-ups are the best bodyweight exercise you can do not only for your back but also to develop your biceps. There are many variations on how to pump up your biceps on the bar.

Versatility is the key to getting great, all-around results. If you stick to only one variation of the exercise, you can expect it to cause muscle imbalances in the long run.

There are many variations of pull-ups, and you should use as many different forms as possible within your workouts. Although many pull-up options work the same muscles, the emphasis can be completely contrasting.

A wide grip pull-up will work the biceps, but the work capacity is not great and the range of motion is small. You will develop your biceps, but not to the full extent.

Before you start exercising, you should do a 10-15 minute whole body warm-up to avoid injuries, muscle strains, and other possible injuries.

Body joints can be different in various pull-ups:

• Basic pull-ups involve shoulder extensions. This exercise can be done at home if you have a bar.
• Wide grip pull-ups involve bringing the shoulder down (affecting the large rounded muscle of the back). This exercise should be performed carefully and in the same rhythm.
• If you arch your back and keep your body horizontal, you will use more of your posterior deltoid muscles.

It is a mistake to think that one pull-up option is better than another. They are all effective and necessary to provide structural balance to the body and help you quickly pump up your biceps on the bar. It is for this reason that there is a wide range of different pull-up strength progressions paired with back mobility exercises.

Tip: To get the most out of using the bar, especially while building up the bicep muscles, many athletes use Anavar or sustanon 350, as these substances will help to promote muscle growth and definition while increasing your recovery times also! With the use of these oral tablets, you can gain within a few months, what you usually would within a year, this makes the progression within training much faster and more effective!

Another mistake is using poor pull-up technique and too much weight. The technique should always be the priority when performing pull-ups. It’s not about how many reps you can do, it’s more about how well you can do them. You can pump up your biceps in a short time but get injured within the process, especially if supplementation is not used and this is not what you want.

Doing pull-ups with weights is rarely necessary and can cause some adverse effects. However, they are great for shaking up your body and testing your strength level. You just need to decide what weight to use for pull-ups.

Using these four variations of pull-ups, you will pump up your arms and they will become strong and balanced. Biceps are necessary for perfect arm mobility, but you can make progress by sticking to just these exercises.

1. Wide grip pull-ups

Wide grip pull-ups will mainly target the greater round muscle, lower back and posterior deltoid muscles. Arm muscles such as the brachioradialis (forearm muscle) and brachialis (under the biceps) will be worked also.

Use slow and controlled repetitions. When performing, arch your back and keep your legs relaxed (the more you arch, the more you will develop the posterior deltoid muscles).

Tip! Perform pull-ups slowly and without sudden jerks. This way you reduce the risk of injury and pump the muscles through more effectively. To avoid injury even further, many use NPP in order to protect their rotator cuffs from injury within these exercises.

2. Reverse Grip Pull-Ups

Reverse grip pull-ups are a great way to build up your biceps on the bar. Your hands should be placed side by side, and not spread apart.

Reverse grip pull-ups mainly engage the broad back and pectoral muscles, but as for the arms, your inner biceps head works hard just as your shoulder muscles do. For the inner biceps head, reverse grip pull-ups are a killer.

The more you can retract your elbows, the more you can engage your shoulder muscles. To target your shoulders, we would recommend placing your hands a few inches apart (not touching each other) and using a neutral/upper grip.

3. Reverse grip pull-ups at shoulder width

These pull-ups target both the short and the long heads of the biceps. A shoulder-width (or slightly wider) grip should engage the long head of your biceps the most. Your broadest muscle of the back is the most dominant muscle in these pull-ups.

Focus on how your biceps are working and perform slow and controlled reps. You can make your lower back flat by straining your perfect abs.

4. Classic pull-ups

Can I pump up my biceps on the horizontal bar with ordinary pull-ups? Of course, you can. Simply grasp the bar at shoulder width or with a slightly wider grip. Your arms should move downward, not out to the sides as in a wide grip.

For the arms, the pull-up will mainly work the brachioradialis and the shoulder muscles.

Tip! After you finish your workout, be sure to do a biceps stretch to lessen the future tightness and pain.

For good results, it is recommended to combine several types of pull-ups to pump through your biceps. A variety of exercises will help you make changes to your daily workouts, making them more interesting. This is the key to enjoying your workouts!