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How to do Biceps Narrow Pull-ups

Biceps narrow pull-ups are a bodyweight exercise that primarily targets the biceps, with secondary emphasis on the forearms and shoulders. The movement involves pulling your body up to a bar with a narrow, underhand grip, requiring significant upper body strength and coordination.

Biceps Narrow Pull-ups demonstration
Primary muscle
Biceps
Also works
Forearms and Shoulders
Equipment
Body weight
Level
Advanced
Category
Biceps

How to do Biceps Narrow Pull-ups, step by step

  1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
  2. Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
  3. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles worked

Biceps Narrow Pull-ups works your biceps as the main mover, with help from your forearms and shoulders.

Track Biceps Narrow Pull-ups in SPLYT

Biceps Narrow Pull-ups is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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