5 Effective Bicep Exercises At Home To Develop Strong Arms

#2 Close Grip Chin-Up

The close-grip chin-up is an exercise that increases strength in the biceps and back. It has a dual advantage and is quite impactful. It targets the middle back, and the underhand grip places increased resistance on the biceps.

Instructions:

Step 1: Grab a chin-up bar using an underhand grip where the palms are facing towards you with both your hands placed at a distance of 5-9 inches apart.

Step 2: Allow your arms to hang in a fully extended position. This is known as the dead hang.

Step 3: Press your thighs together and make sure that your body remains rigid throughout the exercise.

Step 4: Now pull yourself self up until your upper chest or neck reaches the bar. Pause and then slowly return back to the dead hang position.

Important Tip: Remember to keep your chest up and shoulders back and try to drive your elbows behind during the course of the exercise. Do 10 reps of three sets each with a break of 30 seconds in between sets.

Next Up: Hammer Curls