TETSUBiceps Pull-Up
The Biceps Pull-Up is a bodyweight exercise for the upper arms that primarily targets the biceps, with the forearms and shoulders assisting. Follow the 4 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearmsshoulders
body weight
How to do the Biceps Pull-Up
- Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
- Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Biceps Pull-Up work?
The Biceps Pull-Up primarily targets the biceps. The forearms and shoulders work as supporting muscles.
What equipment do I need for the Biceps Pull-Up?
None. The Biceps Pull-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Biceps Pull-Up should I do?
3 to 4 sets of 10 to 15 controlled reps of the Biceps Pull-Up 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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