Bigger Arms, Close Grip Chins

Do Close-Grip Chin-Ups First – Ask a dozen strength coaches what the best overall triceps-builder is and most will say either the close-grip bench press or dips. These are compound movements that allow you to create the greatest overload of the triceps. Now think of all the main muscles in your body and the big lifts you’d do to hit them: pecs, lats, quads, hams, delts, etc. They all have their own compound movement. But for biceps, it’s weird. When we think of its bread-and-butter lift, the first thing that comes to mind is the standing barbell curl.

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Listen, there’s a multi-joint big basic for the biceps too: the supinated (palms facing you) close-grip pull-up. That exercise shows greater biceps activation than most direct biceps exercises while also using a heavier load. Keep in mind, you’re lifting around 97% of your bodyweight with no added weight, and it’s even more effective if you DO add weight.
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If you want to build your biceps, start your workout with the close-grip supinated chin-up. Load it up pretty heavy so that you reps will fall in the 6-10 range. Your goal should be to get stronger in that range while maintaining proper form