TETSUBiceps Narrow Pull-Ups vs Cable Overhead Curl
The Biceps Narrow Pull-Ups and the Cable Overhead Curl both train the biceps as their primary muscle. The Biceps Narrow Pull-Ups are bodyweight-based (a bar, rings or a station) while the Cable Overhead Curl uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Biceps Narrow Pull-Ups | Cable Overhead Curl | |
|---|---|---|
| Primary muscle | biceps | biceps |
| Body part | upper arms | upper arms |
| Supporting muscles | forearms and shoulders | forearms and shoulders |
| Equipment | bodyweight | cable |
| Steps in our guide | 4 | 8 |
How each one starts
Biceps Narrow Pull-Ups — first steps
- Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
Cable Overhead Curl — first steps
- Attach a straight bar to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Biceps Narrow Pull-Ups need only a sturdy bar, rings or a station and scale through leverage, tempo and reps. The Cable Overhead Curl keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the biceps adapting.
Full form guides
Common questions
Are the Biceps Narrow Pull-Ups better than the Cable Overhead Curl?
Neither is universally better — both train the biceps as the primary mover. The Biceps Narrow Pull-Ups need only a sturdy bar, rings or a station and scale through leverage, tempo and reps, while the Cable Overhead Curl keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Biceps Narrow Pull-Ups and the Cable Overhead Curl in the same program?
Yes, but usually not in the same session — they overlap heavily on the biceps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Biceps Narrow Pull-Ups and the Cable Overhead Curl work the same muscles?
Yes — the primary muscle is the same (biceps) and both rely on the same supporting muscles: forearms and shoulders.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.