In short, pull-ups and chins are great for upper arm development. Under the superficial biceps muscles lays a smaller muscle called the brachialis. The most effective way to train this muscle is by pulling it from above. … The cumulative volume will make your biceps grow.
Are pull-ups and rows enough for biceps?
So – based on these studies alone, lat pulldowns with a wide, pronated grip seem to work your biceps very well. At least equally good as barbell curls. This probably means that other variations of lat pulldowns (supinated grip, and narrower grip width) and also pull-ups are good for training your biceps.
Which pullup is best for biceps?
The Best Pull Ups for Biceps
- Narrow-Grip Pullup. …
- Parallel-Grip Pullup. …
- Underhand Pull-Up. …
Are rows and chin-ups enough for biceps?
As a result, doing barbell rows tends to just result in a tired grip and tired forearms, whereas chin-ups tend to give a hearty biceps workout, too. In fact, even if we intentionally try to bring our biceps into the row by using an underhand grip, it still doesn’t stimulate a comparable amount of muscle growth.
Do bicep curls build muscle?
Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis and brachioradialis. … Doing the standing arm curl, you build strength in the upper arm and learn to use your arm muscles correctly, bracing with your core muscles.
Are pullups better than rows?
Both exercises also work the core. In a pullup, you’re likely to feel your biceps and lats working more actively than you would in a bent-over row; and in a row, you’ll experience more pectoral, quad and hamstring activation than in a pullup.