Chin-ups and wide-grip parallel pull-ups are the very BEST activators of the biceps & brachialis.
If your biceps are lagging overall, then including this exercise in your routine will lead to DRASTIC changes.
- 1Hang on the pull-up bar with a wide parallel (hammer) grip
- 2Keep feet together and look slightly up
- 3Pull yourself up, until you feel peak flexion at the biceps
- 4Go down slowly, maintaining tension on the biceps
Note: If your arms are really behind, include up to 10 sets of these pull-ups weekly. Make sure to have adequate recovery times of at least 72 hours between biceps training sessions.