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  1. #1
    Registered User BlackRack's Avatar
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    Count chin-ups as biceps exercise ?

    Hey, i need help with this. I train fullbody training 3x per week. I cant do pull-ups because elbow injury long time ago and only movement that is painless for me is chin-up, so i do 2x per week chin-ups instead of pull-ups. I know its mainly back exercise, but i red some articles and some says that chin-ups are one of the best biceps exercises and some that its mainly back exercise and biceps is really little worked and now i dont know if i should count it as biceps exercise (so do only chin-ups for biceps one day, and another training when i wont be doing chins do curls for biceps) or should i count it only as back exercise and do biceps curl even if i do chin-ups ? Ty for answer
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  2. #2
    Registered User Garage Rat's Avatar
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    It depends on how you do them.
    A closer grip chin up staying fairly straight with the body will hit biceps more.
    A little wider and leaning back while pulling trying to touch the chest to the bar will hit lats better.
    Ive seen some guys develop some pretty good biceps doing close grip chins.
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    Registered User GeneralSerpant's Avatar
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    It takes a lot of work or pulling skill to be able to do good chin-ups without relying on biceps significantly. But it's also true that it's up to you how much you charge your arms into it, so make sure you get the entire arm activated.
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    IMO if you are looking to make more progress with your biceps you will need more isolated exercises in addition to chin ups.
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    Registered User ManwittaPlan's Avatar
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    Originally Posted by BlackRack View Post
    Hey, i need help with this. I train fullbody training 3x per week. I cant do pull-ups because elbow injury long time ago and only movement that is painless for me is chin-up, so i do 2x per week chin-ups instead of pull-ups. I know its mainly back exercise, but i red some articles and some says that chin-ups are one of the best biceps exercises and some that its mainly back exercise and biceps is really little worked and now i dont know if i should count it as biceps exercise (so do only chin-ups for biceps one day, and another training when i wont be doing chins do curls for biceps) or should i count it only as back exercise and do biceps curl even if i do chin-ups ? Ty for answer
    narrow grip pull ups palms facing each other hit the biceps hard

    they're also good for beginners to pull ups because they rely on more bicep recruitment vs wide grip chins
    my info is GOLD
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  6. #6
    CEO 10k/year Ironface's Avatar
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    Chins work biceps very hard. Even pull-ups.

    I’d still add in a few sets of curls though
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    Registered User WolfRose7's Avatar
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    I'd count them.
    Just got a new Swiss bar that I can lay on top of my rack and do close angled grip chins and man that hits them.
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