According to the legendary Mike Mentzer, the close grip underhand pulldown is the greatest biceps exercise of all time. He says that this is better than any curl you can do. The reason for this is that this pulldown variation involves flexion of the elbow from a flexed shoulder position rather than down at your sides as they are in a typical barbell curl. This creates a greater contraction in the biceps and leads to more overall stimulation in the long run. Because you can anchor your knees under the pads, you can load up the weight here and easily overload your biceps. Just remember to initiate the pull with your elbows rather than pulling down with the lats. Try it and you will see just how much more effectively you can build your biceps with this great biceps exercise.

To see the whole video and other amazing tips Mentzer had for building big biceps be sure to check out the whole video here:

   • STOP, You're Training Your Biceps Wrong!