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Biceps · Body weight · Advanced

How to do Biceps Pull-up

The biceps pull-up is a bodyweight exercise that targets the biceps, with secondary emphasis on the forearms and shoulders. It involves pulling your body up to a bar with an overhand grip, focusing on elbow flexion to maximize biceps engagement.

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

How to do Biceps Pull-up, step by step

  1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
  2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
  3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles worked

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

Track Biceps Pull-up in SPLYT

Biceps Pull-up 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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