Reverse grip pull-ups

This is a great exercise for both the biceps and the latissimus dorsi simultaneously. If you want your back to work more, simply arch your back more while leaning slightly back. If you want to target your biceps more, pull up without arching, just straight up and down.

Nuances and mistakes

1. Your grip should be shoulder-width apart, or slightly narrower. However, I do not recommend gripping too narrowly (with hands tightly together).

2. It is preferable to lower yourself all the way down and to raise yourself all the way up. At the top position, push your chest forward and up to better engage your back.

3. For better effect, I recommend the following: after completing the last repetition, lower yourself down to 1/4 of the range of motion and hold that position for as long as possible. This means your elbow angle should be about 70 to 90 degrees. This static effort while fatigued greatly enhances your strength and muscular endurance.

4. In general, chin-ups with an underhand grip are a fundamental exercise for the biceps. And perhaps the only foundational one. Therefore, if you want big and strong biceps, you must perform chin-ups in this style.

5. You can also use negative repetitions. You load the maximum weight you can pull for one repetition onto your belt. Perform the pull-up and then follow the method described in point 3. Hold yourself up until your arms nearly fully extend under the weight.