If you ask many fitness experts what is the number one exercise to build biceps, they will answer you that they are the pull up. More precisely, pull-ups a pinch (made with three fingers) narrow or le chin-ups Close-grip exercises are among the best exercises for developing biceps.
In this article, we will explain why the narrow grip is better for training biceps and illustrate a Extremely effective routine to really target your biceps!
Index
Why do Close Grip Pull Ups?
Why are close grip pull ups better for biceps and overall arm development?
Why your lats are in a mechanically awkward and disadvantageous position when your arms are close together in front of you.
Because of this awkward position, your arms have to do all the work to perform the pull up!
- If you want to target your forearms, try close-grip pull ups.
- If you want to target the brachialis muscle, do a close-grip neutral pull.
- If you want to target the biceps, do a close-grip supine pull-up.
How Tight Should the Grip Be?
Hands can be positioned very close to each other (practically attached) up to a maximum distance of 15 cm.
Everyone has different arm lengths, proportions and mobility. Therefore, your grip width should be based on what is most comfortable and effective for you.
The Best Close Grip Pull Up Routine
Let's see the best exercises and training routines to incorporate close grip pull ups!
21 repetition method
The 21 rep method is commonly used in bicep curls, but can also be used in close-grip or supine pull-ups!
Here's how the 21 reps (7-7-7) work:
- Perform 7 half reps doing only the bottom half of the pull.
- Perform 7 half reps doing only the top half of the pull.
- Perform 7 full repetitions.
- Perform all 21 repetitions consecutively.
- Repeat everything for 3 sets.
If 7-7-7 is too much, you can do 6-6-6 or 5-5-5.
If you fall below 5-5-5, we recommend using a lifting aid to make the exercise easier.
If a close-grip pull up is uncomfortable for your wrists and causes pain or discomfort, we recommend performing a neutral-grip, semi-supinated or semi-pronated pull-up using something like Swiss handles, specifically for pull-ups and pull-ups !
In conclusion…
Close grip pull ups They are an incredibly effective exercise to develop biceps and improve force overall of the arms.
Thanks to them ability to isolate the arm muscles and reduce the intervention of the back muscles, Close grip pull ups offer a unique advantage over other pull up variations.
Whether you're looking to build muscle mass, increase strength or simply diversify your training, Incorporating this exercise into your routine can lead to dramatic results.
Remember that correct execution and grip variation are essential to maximize benefits and prevent injuries.
Listen to your body and adapt according to your mobility and comfort. With consistency and dedication, close grip pull ups can become one of the most powerful tools in your bicep training arsenal!
And you, have you ever tried the narrow grip for your pull ups? Let us know in the comments and remember to follow us on our telegram channel
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