If you ask alot of fitness experts what the No.1 Bicep Builder is they will say pull-ups.
More specifically the Close Grip Pull-ups or Close grip chin-ups may hands down be one of the biggest bicep builders.
In this blog post we will explain why close grip is superior for the biceps.
In addition we will go over a super beneficial routine to really hit your biceps.
Why are close grip pull-ups are superior for bicep and overall arm development?
It is because your lats are in a mechanically awkward and disadvantaged position when your arm are close and in front of you.
Due to this awkward position, your arm has to do all the work to perform the pull-up.
We recommend your hands to be anywhere from directly next to each other to a maximum of 6 inches apart.
Everyone has different arm lengths, ratios and mobility. Therefore grip width should be based on what feels most comfortable and effective for you.
The 21s is commonly used in bicep curls but can also be used in the close grip pullup or chin-up.
CLOSE GRIP PULLUP 21s
This is how the 21s (7-7-7) work.
Do all 21 reps consecutively. And perform it for 3 sets.
It 7-7-7 is too much you can do 6-6-6 or 5-5-5. Any lower than 5-5-5 we recommend to try using assistance to make it easier.
If a close grip pullup or chin-up is uncomfortable for your wist we recommend performing a close grip neutral grip, semi-supuniated or semi-pronated grip using something like the swissies shown below.
Remy started calisthenics in 2014 and has mastered advanced movements such as the one arm pull-up, front-lever, one arm muscle-up and more.
