Biceps Narrow Pull-Ups 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Biceps Narrow Pull-Ups are a bodyweight exercise primarily targeting the biceps while also engaging the forearms as secondary muscles. Performed on a pull-up bar with an underhand, shoulder-width grip, this exercise requires pulling the body upward until the chin clears the bar, focusing on controlled movement and keeping the elbows close to the torso. It is a compound, bilateral pulling exercise that strengthens the biceps, improves grip strength, and enhances upper-body pulling power, all while requiring no additional equipment beyond a sturdy bar. Proper form emphasizes a straight body, engaged core, and slow lowering to maximize muscle activation and prevent injury.
How to Perform
Choose a strong, stable pull-up bar that can safely support your weight. Ensure it is positioned high enough so your feet remain off the ground when you hang freely.
Grab the bar with a supinated (underhand) grip, keeping your hands about shoulder-width apart. This narrow hand placement emphasizes biceps activation.
Let your body hang straight, fully extending your arms. Engage your core and maintain a rigid, straight line from your head down to your heels, avoiding any arching or sagging of your lower back.
Begin the upward movement by contracting your biceps and pulling your body toward the bar. Keep your elbows tucked close to your sides and lift your chest slightly to enhance the biceps’ engagement.
Pull until your chin rises above the bar. Avoid swinging, jerking, or using momentum; focus on smooth, controlled motion to maximize muscle activation and reduce injury risk.
Lower yourself gradually back to the starting position, fully straightening your arms. Maintain tension in your biceps and core during the descent to ensure continuous engagement.
Repeat for 3–4 sets of 8–12 reps, adjusting the number of repetitions or sets according to your current strength, endurance, and training goals. Rest adequately between sets to maintain proper form.
Optional tip: For beginners, consider using resistance bands for assistance or performing negative pull-ups by jumping up and slowly lowering yourself to build strength safely.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows tucked close to your sides to fully isolate the biceps.
Avoid swinging or using momentum; slow, controlled reps increase muscle activation.
Engage your core throughout to stabilize your body and prevent strain on your lower back.
Focus on a full range of motion: fully extend at the bottom and bring your chin over the bar at the top.
Squeeze your biceps at the top of each repetition for maximum contraction.
Maintain a neutral head position; avoid craning your neck upward to prevent tension.
Start with assisted variations if you cannot perform full reps, gradually progressing to bodyweight only.
Limit grip width to shoulder level; too wide a grip shifts focus away from the biceps to the lats.
How Not to Perform
Do not swing your body or use momentum to lift yourself, as this shifts tension away from the biceps and increases injury risk.
Avoid flaring your elbows outward; this reduces biceps activation and can strain your shoulders.
Do not let your shoulders shrug up toward your ears; keep them down and engaged to protect the shoulder joints.
Avoid partial reps; not fully extending your arms at the bottom or not raising your chin above the bar limits biceps engagement.
Do not arch or sag your lower back; maintain a straight, rigid body line to prevent lumbar strain.
Avoid gripping the bar too wide; a wide grip emphasizes the lats more than the biceps.
Do not rush through repetitions; moving too quickly decreases effectiveness and increases risk of muscle strain.
Avoid letting your head tilt excessively backward or forward; keep a neutral neck position to prevent cervical tension.
Do not neglect the eccentric phase (lowering); slowly lowering yourself maximizes biceps engagement and strengthens tendons.
Avoid holding your breath; maintain steady, controlled breathing to support performance and reduce tension.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
