TETSUBiceps Narrow Pull-Ups
The Biceps Narrow Pull-Ups are bodyweight exercises for the upper arms that primarily target the biceps, with the forearms and shoulders assisting. Follow the 4 steps below for correct form, with an animated demonstration.
How to do the Biceps Narrow Pull-Ups
- 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.
- Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles do the Biceps Narrow Pull-Ups work?
The Biceps Narrow Pull-Ups primarily target the biceps. The forearms and shoulders work as supporting muscles.
What equipment do I need for the Biceps Narrow Pull-Ups?
None. The Biceps Narrow Pull-Ups use your body weight only, so you can do it anywhere.
How many sets and reps of the Biceps Narrow Pull-Ups should I do?
3 to 4 sets of 10 to 15 controlled reps of the Biceps Narrow Pull-Ups suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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