Chin-ups for bicep development

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vojdancov

0
I've been hearing a lot of positive comments about chin-ups, and that they can be very good for bicep development.
I'm planning to start doing them, however I'm wondering which kind of chinup variation should I do so that the biceps does most of the work.
Close-grip, shoulder width grip, underhand/overhand ?

Thanks
 
chin ups is with underhand grip, if it's overhand grip then it's pullups.

close grip chin ups for biceps. wide grip chinups are just ackward for the shoulders..
 
I'm already doing pull-ups, I thought that a pull-up is done with wide overhand grip, didn't know that narrower overhand grips were also considereed a pullup, but never mind, that wasn't my question.
I Guess close-grip chins is the answer to my question, should I keep my body perpendicular to the ground while im lifting myself up, as opposed to leaning forward?
 
you mean leaning backward? forward would be hard on shoulder mobility. And yes, it's a vertical pull, no need to lean back to bring your body horizontal (not saying it's the wrong way, some pullups and chinups variations are done like this, they are extremely hard, but won't hit the biceps any much more than regular chins)
 
I tried to do these today, and they were too hard.
I can do around 6,7 pull-ups but I could barely do 2,3 reps on these close grip chins.
How close should the grip be, I looked up few clips of youtube, some do it with shoulder width grip (and still call it close grip), some do it with the closest grip possible, i.e the hands are almost touching.

I use super-strict form, maybe that's one of the problems. I extend my arms all the way down so I'm hanging from the bar with my arms completely straight, and try to slowly push myself up, without a swing or momentum.
What seems wrong here?
 
I'll move the post for you.

good comments so far. I'll only add that doing ANY kind of heavy pullup, latpulldown, and rowing makes my biceps grow. I don't do a lot of direct bicep work.
I do less curling, more compound back work. for me, it works.
 
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