4 Weighted chin-up
Why it’s on the list: Here’s your first multi-joint exercise on the list. As with any underhand-grip back exercise, the biceps are heavily recruited. The problem with the bodyweight version is that if you’re very strong, you may be able to do 20-30 reps, so using added weight can push you back into a muscle-building 8-12 rep range. The ACE study ranks this third, but that version was unweighted.
Even though both chin-ups and pull-ups have a high degree of elbow flexion, research has shown that chin-ups (underhand grip) have a greater range of motion in the elbows. More ROM equals more biceps involvement!
In your workout: If you train back with biceps, this exercise could make a great bridge movement between the two body parts. If you don’t have a belt to add weight and you’re strong on this movement, consider pushing it later into your biceps workout, after fatigue has begun to set in.