Have you ever done a reverse grip, palms-up pull down? Neither had I -- until today. This has got to be one of the best biceps exercises ever. As you know, the common form of a lat pull down is done with the hands wide and with a pronated grip. You're obviously working the muscles of your back, and the big muscle here is the lat. So to reverse that, you now use a narrow supinated grip, which means you're using your arm muscles a lot more, especially your biceps.
You're going to want your hands slightly less than shoulder distance apart and make sure your core is engaged. Then bring the bar to your chest or maybe to your ribcage. It's like doing a biceps curl and a lat pull down at the same time, just that you're exercising the muscles of your arms more. The burn you get from this is intense to put it mildly. I was able to bring this closer to absolute failure that most other workouts. The pump you get from this is next level. It's all about that eccentric strength under load. I think this might be a game changer for me!