The Fastest Way to Big Biceps (WORKS EVERY TIME!)

  • Published: 07 April 2019
  • If you want to build big biceps then you need to stop only focusing on doing curls. In this video, I’m going to show you how to build bigger biceps by turning your body into the resistance and performing a variation on the popular chin up exercise to turn up the heat on your arms and get those gains coming again.

    One of the absolute favorite exercises in the gym is the weighted chin up. I believe it is one of the best exercises for packing size on the biceps while additionally being one of the best and most challenging pulling exercises at your disposal. That said, there are a few things you can do to the standard chin up that will turn it into more of a biceps driven exercise than a lat driven one which will help you to see much faster gains on your biceps in the near future.

    The first thing you want to focus on is your grip. Obviously, with this being a chin up and not a pull up you want to grab the bar with an underhand grip. That said, the most important thing you can do at this point is establish the proper width of the hands. Anatomically, we want to try and match the angle of the elbow and hands that is preferred when the arm is placed into full elbow flexion (like we would be at the top of a curl). This means that the hands are to be placed slightly outside the width of the elbows.

    Since you cannot move your hands during the curl as you could if you were doing this with a pair of dumbbells, it is important that you establish this first before even doing a single rep. You will know if you are doing this right since you will feel a more intense contraction of the biceps when you get to the top of the chinup than you would if you didn’t set up the right grip first.

    Next, you want to bend the wrist back slightly and be sure to grip the bar deep in the palm of your hands. This modification helps to take the forearms out of the exercise so that the biceps can do more of the work. The key is to keep the bar deep in your hands however so as not to overload the middle deep finger flexors, which can lead to medial elbow pain quickly if you forget to do this.

    Now, as you lower and raise your body to the bar there are two things you want to be sure you do. The first is, you want to maintain an open angle of the elbow at the top. Too often, people confuse the cue to “get the chin over the bar” as something that you need to do while bringing your body close to the bar and your chin to the other side. This is incorrect. You only want to get your chin higher than the bar but you need to maintain distance away from it so as to keep tension on the biceps in that more closely approximated 90 to 120 angle of the elbow.

    Second, in order to do this you will find that you will likely have to arc your body as you bring it up on each rep. This should mirror what that barbell does when you curl it up on a standard barbell curl. Obviously, the bar does not travel in a straight line up and down on every rep. Instead, it follows a definitive arcing pattern. You once again cannot move the pullup bar, but you can relatively move your body in relation to the bar to mimic the same mechanics at the joint and take advantage of the varied strength curves throughout the exercise.

    This exercise will build your biceps faster than any other because it is progressively loading you in a way you are likely not used to at the moment. Though the lats do contribute to the performance of this exercise, you will be forced to handle fairly heavy loads since you will have to lift your own bodyweight. The percentage of work done by the biceps will often be higher than it would be if you were to try and apply the load through a standard barbell curl.

    Give this a shot and if you are looking for a complete program that will help you to not only build big biceps but get a complete athletic body capable of performing at a moment’s notice, be sure to hit the link below and grab one of the ATHLEAN-X Training Systems.

    For more videos on how to get bigger arms much faster as well as the best biceps peaks exercises, be sure to subscribe at the link below and turn on your notifications so you never miss a new video when it’s published.

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Comments • 2 097

    ATHLEAN-X™   3 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Massive Iron
      Massive Iron  3 weeks back

    • Entertainment Videos
      Entertainment Videos  1 months back

      What if you don't have a bar

    • Nishant Singh Bal
      Nishant Singh Bal  3 months back

      Lol! Did he say bitch?

    • Toxic Melody
      Toxic Melody  3 months back

      What do you do if you can't turn one of your wrist?

    • Werber Guerrero
      Werber Guerrero  3 months back

      @athleanx can you make a video of Bruce lee nutrition? I know you already made a video of how he trains but would be appreciated thank you! Jeff

  • R. Mercado
    R. Mercado  21 hours back

    I really appreciate these videos! I have had issues with the athlean x website for a long while. However, these videos help tremendously!

    • PROD. July
      PROD. July  1 days back

      3:13 we got mf physics in the house.😂

      • Edward Lopez
        Edward Lopez  1 days back

        Jeff lost TOO MUCH weight. He has a Turkey neck now! LOL!! Shoulders and neck muscles are tiny. Or got AIDS?

        • Mike H
          Mike H  2 days back

          You are a Beast Dude, love your videos!!

          • tanbanks magic
            tanbanks magic  4 days back

            This work really well my arm went form nothing to this 💪

            • Darius Owens
              Darius Owens  5 days back

              I’m kinda scared to do pull because I got tennis elbow a while back doing it

              • Estela Johnson
                Estela Johnson  2 weeks back

                Is it bad that I'm 12 and I'm doing all this stuff because I want to get big? Is 12 way to young to want to workout because Iove it but I'm not sure if it's healthy for me to do

              • Alperen Kadir TAPHASAN
                Alperen Kadir TAPHASAN  2 weeks back

                After seeing Arnold Schwarzenegger , you're nothing. I just laugh

                • Brian Keenan
                  Brian Keenan  2 weeks back


                  • J Brons
                    J Brons  4 weeks back

                    For those who wonder how....Jeff built the hospital he was born in... by hand

                    • Nick Metcalfe
                      Nick Metcalfe  4 weeks back

                      The camera man must be 8 foot tall JESUSSSSSSS

                    • thecheapbastard
                      thecheapbastard  4 weeks back

                      Jeff is not lifting himself. He's actually pulling the Earth down.

                      • roy herron
                        roy herron  1 months back

                        I have to use an assisted dip/pullup machine to do these, but it was a crazy good pump last arm day. Jeff's tips are helping me fill in weak spots and make much better gains. Thanks Jeff!

                        • Alexander Matchett
                          Alexander Matchett  1 months back

                          This translates well to the lat pulldown machine yeah?

                          • John Rooney
                            John Rooney  1 months back

                            Why in gods name would anyone dislike any of Jeff's videos!!! Fountain of knowledge

                            • Joe Silkwood
                              Joe Silkwood  1 months back

                              Good stuff

                              • A7x
                                A7x  1 months back

                                Best fitness channel on YouTube. Jeff is really helpful.

                                • P-mtc
                                  P-mtc  1 months back

                                  You mouscles look weird

                                  • Edwin Kubena
                                    Edwin Kubena  1 months back

                                    Been doing lots of dB curls & bar curls with ok results will do this thanks my friend

                                    • Jerry Reed
                                      Jerry Reed  1 months back

                                      Thanks for the video. Very helpful

                                      • luke schepperley
                                        luke schepperley  2 months back

                                        I know this is an arm vid but would recommend deadlifts and squats on leg day or keep deadlifts to back day ands squats on leg day

                                        • Chetan Indora
                                          Chetan Indora  2 months back

                                          Trainer with technical skills, that's sounds unique and different from other trainers, I liked the way you explains in details, thanks bro

                                          • Justin_ Jones79
                                            Justin_ Jones79  2 months back

                                            Jeff you really need to workout those little ass biceps of yours! If those chin ups will lead to monster biceps like yours then I'm in!!!

                                            • Stanley Flanagan
                                              Stanley Flanagan  2 months back

                                              Can not get into the website

                                              • Moe 11
                                                Moe 11  2 months back

                                                His biceps make me uncomfortable lmao

                                                • Mownyet King
                                                  Mownyet King  2 months back

                                                  3 month intensive internship with Jeff would better than a 2 year physical therapy course

                                                  • Jeffrey Visser
                                                    Jeffrey Visser  2 months back

                                                    Does he has 4 boobs or are it really his biceps? Cause ones he hang, it looks like he has 4 boobs

                                                    • Marcel Huchwajda
                                                      Marcel Huchwajda  2 months back

                                                      Here before 1,000,000

                                                      • NRAman 1776
                                                        NRAman 1776  2 months back

                                                        To further isolate and target the biceps in a chin-up, don’t wrap your thumbs around the bar. When you grab the bar, your thumbs should be on the same side of the bar as your fingers and you’ll make the shape of a punching fist. This helps relax the forearm muscles and concentrate on the biceps doing the majority of the work.

                                                        • stuart robinson
                                                          stuart robinson  2 months back

                                                          You should enter a bodybuilding competition

                                                          • Stratman-UK
                                                            Stratman-UK  2 months back

                                                            Chin-ups would be my favourite exercise too if I weighed the same as Jeff! It's never going to happen though :-)

                                                            • Jay Mac
                                                              Jay Mac  2 months back

                                                              You can do it mate. I'm 112kg and I can do it at 50 yrs old.

                                                          • G DelfaTime
                                                            G DelfaTime  2 months back


                                                            • Zx ThinkFast xZ
                                                              Zx ThinkFast xZ  2 months back

                                                              Steroids user lmao

                                                              • Edward Glenn
                                                                Edward Glenn  2 months back

                                                                Does Jeff own a T-shirt?

                                                                • recall
                                                                  recall  2 weeks back

                                                                  He doesn't need to

                                                              • Earl Shaw
                                                                Earl Shaw  2 months back

                                                                It would help if i could do pull ups

                                                                • Wedge Foursix
                                                                  Wedge Foursix  2 months back

                                                                  Since watching your videos I’ve almost totally changed the way I work out. (Last 2-3 months) And I’ve made some visible gains as well as increased all weights on every exercise significantly! Thanks Jeff

                                                                  • Alcom Solutions
                                                                    Alcom Solutions  2 months back

                                                                    Can you speak on exertion headaches and proper breathing during workout?

                                                                    • Michael Travis
                                                                      Michael Travis  2 months back

                                                                      If we can get serious, for a minute...Jeff, you are constantly preaching the wonders of the pull-up. I could knock out 10--15 pull-ps like there was no tomorrow when I was younger. Then, while I was in my 30's I did what so many former athletes do. I lept eating like I was still playing ball, in High School and College, and piled on A LOT of weight. The good news is that about ten years ago, I got a little sense knocked into me., in the f0rm 0f a heart attack. That was all it took to transform myself from an extreme morbidly obese 410 pounds, down to a much more respectable 157. As a matter of fact, I got a bit overzealous in my cutting because, at 157, friends were actually asking if I was dying of cancer. That was when I found this when a trainer turned me on to this guy named Jeff Cavaliere. Through your advice, I was able to gain back to a much more muscular 180 pounds, and when my club's body transformation contest. Now, with all this said, I cannot do a SINGLE pull-up, now. My biceps had dried up to a pathetic 12 inches but are now back to a slightly better 14.5". At a weight of 180, at 6' tall, and body fat of 14%, my 14.5"ers are decent looking and somewhat ripped; however, They've stopped cold at 14.5 and I've been stuck here for over a year. I know that pullups would get them going again, but no matter what I do, I just cannot budge my weight off the ground. Lastly, i was thinking that, because I'm now middle-aged, that it might be a testosterone issue, but my doctor said, at 1053, I have the testosterone of the college ball player I once was. So THAT excuse went out the window!


                                                                      • Chris Foster, DC
                                                                        Chris Foster, DC  2 months back

                                                                        Jeff, I'm 64 years old and in pretty good shape for my age. About 13 years, I tore the distal, medial part of my left bicep while waterskiing. Heard it snap underwater... ugh. I can still curl almost as much weight on the left as I can on the right. There is still some tendon material in that area, connecting to the elbow region. Is there a particular bicep exercise that I can utilize to help put some bulk back in that area? Or is it just going to stay as it is?

                                                                        • Shinobi-1
                                                                          Shinobi-1  2 months back

                                                                          Jeff's biceps 2020.

                                                                          • Heck Me
                                                                            Heck Me  2 months back

                                                                            Your biceps are kinda gross

                                                                            • Lorenzo Ruiz
                                                                              Lorenzo Ruiz  2 months back

                                                                              I wanted your advice on after an intense biceps workout how long do I wait before working on my biceps again ???

                                                                              • Anthony Taylor
                                                                                Anthony Taylor  2 months back

                                                                                Lorenzo Ruiz 2 days is how I do it I’ve only been lifting for a year and half though

                                                                            • Tutoring Western
                                                                              Tutoring Western  2 months back

                                                                              Do chin ups. Saved you 6 minutes.

                                                                              • THUGGLYFE OG
                                                                                THUGGLYFE OG  2 months back

                                                                                That skeleton tho!! 🤣🤣

                                                                                • Manuel Delgado-Rodriguez
                                                                                  Manuel Delgado-Rodriguez  2 months back

                                                                                  I want biceps like these hah. Must keep trying harder. Must keep trying harder..............

                                                                                  • Jaskaran Singh
                                                                                    Jaskaran Singh  2 months back

                                                                                    His biceps look more like boo........HUGE.

                                                                                    • Peter Muth
                                                                                      Peter Muth  2 months back

                                                                                      44 Chin-ups 3 months ago at 58 is my record to date.

                                                                                      Going for 60 by 60! (By Feb. 2021)

                                                                                      Jeff's videos have helped me train in various ways to help me train more effectively overall.

                                                                                      No joke! Jeff's the man!

                                                                                      • Kevin Castle
                                                                                        Kevin Castle  3 weeks back

                                                                                        That is truly impressive! Keep that up. You got 60 in you for sure. Inspiring. 👏🏽👏🏽

                                                                                      • Thomas Sullins
                                                                                        Thomas Sullins  2 months back

                                                                                        @Peter Muth That's great. My record is 11 at age 54. Good gain compared to my "zero" in middle school PE class.

                                                                                      • Peter Muth
                                                                                        Peter Muth  2 months back

                                                                                        @Ken Able...and for the record: I don't know Jeff from Adam.

                                                                                        I only know him from this channel, just in case someone thinks I'm some hired marketing guy for him...

                                                                                      • Peter Muth
                                                                                        Peter Muth  2 months back

                                                                                        @Ken Able...Totally true...and I am serious when I give Jeff credit.

                                                                                        His videos taught me how to train the lesser trained muscles that actually support the most common routines & muscle groups...and that actually helped me with my CHIN-UP goal.


                                                                                      • Ken Able
                                                                                        Ken Able  2 months back

                                                                                        Peter Muth

                                                                                        Ok, that’s different....but I still find it hard to believe they’re full up and down chin ups.