Biceps exercise · body weight
Biceps Narrow Pull-Ups
The biceps narrow pull-ups is a bodyweight exercise that targets the biceps, with the forearms and shoulders assisting.
- Target muscle
- Biceps
- Also works
- Forearms, shoulders
- Equipment
- Body weight
- Body part
- Upper arms
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the biceps. The forearms and shoulders work as secondary muscles. See all biceps exercises or every bodyweight exercise.
