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I wanted to start a series of videos addressing exercise selection for the development of particular body parts. The basic calisthenic movements can build a really aesthetic, fit and healthy looking physique, but some of us have body parts that are more stubborn than others. There are several simple variations of the basic movements that can be used to emphasize certain areas of the body.

Today is all about biceps. The biceps get stimulated with all pulling variations, but it's the variations that have your palms supinated that really hit the biceps hard. While the standard shoulder width chin up is my goto biceps exercise, close grip, wide grip, and weighted variations can all be used to add variety and stimulate the biceps from different angles. Supinated grips on rows also hit the biceps hard and rings allow a little bit more flexibility on both rows and pull ups, so just make sure to supinate and squeeze the biceps hard at the top.

I think it's best to rotate through variations so below, I'll give an example of a very basic 5x per week pulling routine and a 3x per week pulling routine.

5x per week
Monday Weighted Chin Tuesday Supinated ring row Wednesday Close Grip Chin Thursday Wide grip pull up Friday Wide grip chin up

3x per week
Monday Weighted Chin and close grip chin Wednesday Wide grip pull up and supinated ring row Friday Wide grip chin and ring chin