And the amazing part is that it is not Even A Traditional Bicep Exercise.

While the pull down is traditionally considered a latissimus dorsi (back) muscle builder, it is also a great deltoid and more importantly the absolute best bicep exercise in existence. In my fastmuscles program (htttp://www.fastmuscles.com) I tell beginners not to directly train their biceps!

Why do I do that?

For one performing 3-5 sets of a bicep exercise like the standing bicep curl will take up valuable recovery ability that could be best used for building overall muscle mass!

And next, the best biceps exercise is the palms up reverse grip pull down..and here is why:

You see the reason why this lat exercise is better than any bicep exercise is that when you perform a bicep exercise like the barbell curl, you are working the biceps around a single joint axis, the elbow and the predominant stress thus goes into the lower biceps. (not exactly where you want the stress to go)

But when you perform a close grip palms up pull down, you are working the biceps around two joint axes, the elbow and the shoulder, which means you are working the biceps more uniformly from both ends. This translates to more muscle fibers and more muscle mass being stimulated!- in short you are going to get more biceps mass in the same unit time!

Plus the underhand grip is used because it places the biceps into their strongest position.

Finally when you use the reverse grip lat pull down you can use a lot of weight and as you may know when it comes to stimulating muscle mass, the higher the overload the bigger the potential muscle stimulation and thus growth.

Here is how to perform the best bicep exercises in existence : pull the bar overhead to the chest around the nipple area, hold for a pause and return slowly to the top .

How many sets should you do/

All you need is one super heavy set. Taken to the point of full muscular failure!

Listen using this one simple exercise the right way has allowed me to gain 2-3 inches on my arms without ever training the arms directly-it is that powerful!

Want to build big bulging arms, then you want to discover the fastest way to pile inch after inch of rock hard muscle onto your arms by reading the massive arms program at http://www.mindnmuscle.com


About the author:
Rob Maraby is the author of the fastmuscles program, a Manual that shows the hard-gainer or bodybuilder how to gain lean muscle mass and strength in the shortest time possible! It works by targeting the central nervous system, allows ample recovery time for growth and minimizes the amount of food one has to eat to gain muscle mass http://www.how-to-gain-weight-fast.com/and http://www.mindnmuscle.com