TETSU

Biceps Narrow Pull-Ups Alternatives

Need a swap for the Biceps Narrow Pull-Ups? These 10 exercises train the same primary muscle — the biceps — using barbell, bodyweight, cable and ez bar. Pick one that fits your equipment and slot it into the same place in your program.

Different equipment

With equipment

Cable CurlcableBarbell CurlbarbellCable Drag CurlcableEz Barbell Curlez barBarbell Drag CurlbarbellCable Seated CurlcableCable One Arm Curlcable
Same equipment

No-equipment swaps

Biceps Pull-UpbodyweightBiceps Leg Concentration CurlbodyweightBodyweight Side Lying Biceps Curlbodyweight
Original

Back to the exercise

Biceps Narrow Pull-Ups — full form guideguide
Head to head

Compare it directly

Barbell Curl vs Biceps Narrow Pull UpscompareBarbell Drag Curl vs Biceps Narrow Pull UpscompareBarbell Reverse Curl vs Biceps Narrow Pull UpscompareBiceps Narrow Pull Ups vs Cable Curlcompare
Answers

Common questions

What can I do instead of the Biceps Narrow Pull-Ups?

The closest substitutes are the Cable Curl, Barbell Curl and Cable Drag Curl. Each trains the biceps as its primary muscle, so sets and reps can stay the same as your Biceps Narrow Pull-Ups programming.

Which Biceps Narrow Pull-Ups alternative should I try first?

Start with the Cable Curl — it targets the biceps with a cable machine and is the closest match in this list.

Can I just rotate these with the Biceps Narrow Pull-Ups?

Yes. Rotating two or three same-muscle movements every few weeks keeps progress moving without changing what the session trains — they all load the biceps first.

Track it in Tetsu

Swap exercises mid-workout in Tetsu — it keeps your history per movement and suggests the right weight when you switch. Free to start.

Get TetsuTry the live demo