TETSUBiceps Narrow Pull-Ups vs Dumbbell High Curl
The Biceps Narrow Pull-Ups and the Dumbbell High 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 Dumbbell High Curl uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Biceps Narrow Pull-Ups | Dumbbell High Curl | |
|---|---|---|
| Primary muscle | biceps | biceps |
| Body part | upper arms | upper arms |
| Supporting muscles | forearms and shoulders | forearms |
| Equipment | bodyweight | dumbbell |
| Steps in our guide | 4 | 4 |
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.
Dumbbell High Curl — first steps
- Stand up straight with a dumbbell in each hand, palms facing forward.
- Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps.
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 Dumbbell High Curl works each side independently and demands more stabilizer control. 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 Dumbbell High 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 Dumbbell High Curl works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Biceps Narrow Pull-Ups and the Dumbbell High 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 Dumbbell High Curl work the same muscles?
The primary muscle is the same: the biceps. Supporting muscles differ slightly — forearms and shoulders for the Biceps Narrow Pull-Ups versus forearms for the Dumbbell High Curl.
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.