Chin Up Your Way To Bigger Arms
Try dropping the dumbbell and e-z bar curls for a while and have a go at stimulating the biceps with chin ups.
You will hit the biceps from different angles, depending on your chin up grip placement.
Start with close grip chin ups with your hands about 4 inches apart,
Secondly try medium grip placement with your hands about 10-15 inches apart.
Lastly try a wide grip 20-30 inches apart
The closer your grip the more outer biceps you will hit. The wider your grip the more inner biceps you will hit.
Always pausing at the bottom so you have no momentum to aid your chin ups.
HOW TO BUILD UP TO CHIN UPS
For those who cannot yet do a chin up, start by standing on a box to reach the bar and holding the bar 4-8 inches apart, lower yourself to the floor for the count of ten seconds. These are called negatives close grip chin ups. Repeat this four to five times until you feel you can achieve one chin up. If this is still too difficult you can build up your lowering technique by repeating 5 reps of lowering until you can build up enough strength to be able to do a chin up.
Alternatively, some gyms have assisted pull up machines that have a platform you stand on to aid some of your weight.
When you have achieved your close grip chin ups, the exciting part is to add some extra weight to your own body weight. Only do this when you can do close grip chin ups easily using your own body weight only.
CHIN UP TO BIGGER ARMS SUMMARY
Negatives, until you can achieve a close grip chin up.
When doing chin ups pause at the bottom so momentum is not helping.
Add weights to your body, but only after being able to lift your own body weight first.