If you want to build bigger biceps, this is an incredible bodyweight exercise for focusing more loading on the biceps versus the lats.
It is an advanced exercise...you'll need to be strong enough to likely get at least 10 pull-ups (or more) to be able to perform it with full bodyweight.
You could do this with band assistance as well, if you're not ready for the full loading (click here to see my recommended bands). You can also add weight if you're strong enough and want to progress this one.
You'll use the neutral grip handles on your pull-up station for this.
Take a FALSE grip on the handles (thumbs over top of the handles, not wrapped around).
Now pull yourself up by trying to pull those handles APART while keep your elbows flared out wide to the side (as best you can) instead of elbows forward as a normal neutral-grip pull-up would be done.
This movement focuses the tension on elbow flexion, which is going to be primarily the biceps doing the work.
The lats will definitely get worked as well, but the focus for this one is the biceps.
With that in mind, really try to keep your elbows pointed out to the sides. This will be tougher as you fatigue, but do the best you can. We're not looking for perfection, just tension.
Control the negative on the way down.
You can visualize this by thinking of this as a bodyweight double bicep pose. That's essentially the position you're striving to get into at the top of the exercise.
Side note: if you don't have neutral grip handles and you train at home, you've got a couple of options.
1. Use two bars set on the rails of the power rack to create your own neutral handles.
2. Set a safety squat bar on TOP of the rack and set the handles of THAT bar on top of the chin-up bar/cross beam of the rack. If you use this method, be sure to put some weight on the bar so it doesn't come up.
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