This exercise will build your biceps FAST, even when nothing else seems to work!

You're using your ENTIRE bodyweight and placing it directly on your biceps...all with just a small adjustment to the setup of the normal chin-up exercise.

I call it the Nilsson Curl because it's really what I'm all about...it's completely opposite to what you're supposed to do, it uses equipment in ways it was never intended, it's a little bit nuts and it works twice as well as the normal stuff!

To do this one, you'll need some basic equipment...the setup I'm using is a couple of bars set in the power rack. This exercise requires some good strength to start with...to do this one, you should be able to perform at least 8 to 10 normal chin-ups.

Set one bar up as high as the J hooks can be set, then set the safety rails about 18 inches or so below there...you can adjust the height as needed for your arm length. Set the second bar on the rails, pushed up against the uprights of the rack.

If you're using a rack that has thinner rails, you can do this one by setting both rails on one side of the rack so that they look like ladder rungs and you're all set.

Now grip the top bar...your forearms will be braced against the bottom bar (just fyi, you can use a barbell pad if the bottom bar digs into your forearms too much during the exercise).

Now, using bicep power, pull yourself up.

Since your forearms are braced and blocked during this chin-up movement, your lats actually become secondary movers and your BICEPS become the primary movers.

Pull all the way up until you hit full contraction at the top. You want to keep your upper body vertical to keep the tension focused on the biceps.

Hold at the top then lower yourself under control, especially as you come towards the bottom and reverse direction. DO NOT slam yourself down into the bottom position or try to reverse direction quickly. If you feel yourself coming down too fast, let go of the bar and drop to the ground.

The Nilsson Curl, used regularly in your bicep training, will help you add some serious size to your arms and improve your chinning strength as a side bonus!

If you'd like to see the video for this exercise in action, I've got that here (it's the first sample exercise on that page).

You'll also find TWELVE MORE insane exercises like this on that page, too...some of the very best ones that I've ever put out, in fact!

Check those out here.