Biceps exercise · body weight
Biceps Pull-Up
The biceps pull-up 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 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.
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.
