Pull-ups: Put your hands straight when you put them down, and pull your chin over the bar.

Of course, if you are just starting to practice pull-ups, it doesn't matter if your movements are not standard. Anyway, you can practice at both ends. But you'd better work towards the standard movements.

Doing pull-ups can not only thicken biceps, but also make back muscles look good.

2, bend the arm barbell to practice two heads

The action essentials of curved arm barbell: generally, when the arm angle is greater than 90 degrees, the barbell is pulled up.

Because the arm is fixed by practicing the second head of the barbell, almost all the pull-ups are contributed by your biceps, so this method is very effective.

3, standing crank barbell practice two heads

Of course, it is also possible to practice two heads with a bent arm barbell while standing, but the effect may not be as good as the previous method without fixing the arm.