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Movement · Upper Arms

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.

TargetBiceps
Equipmentbody weight
Body partUpper Arms

Technique

How to Perform

  1. 1

    Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.

  2. 2

    Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.

  3. 3

    Pause for a moment at the top, then slowly lower yourself back down to the starting position.

  4. 4

    Repeat for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Biceps

Secondary

ForearmsShoulders

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.