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Upper Arms Exercise · Body Weight

Biceps Narrow Pull-Ups form demonstration - targeted for Biceps Upper Arms workouts

Biceps Narrow Pull-Ups

The source calls this biceps narrow pull-ups, but its animation shows a close-grip low-bar row. The heels remain on the floor while the inclined body moves toward a fixed bar. It is not a vertical hanging chin-up.

Go to the movement steps

Also known as: Bicep Narrow Pull-ups, Biceps Narrow Pullups

Category
Upper Arms
Equipment
Body Weight
Target
Biceps

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Biceps Narrow Pull-Ups

  1. Check that the low bar is secured and rated for bodyweight pulling.
  2. Take a close comfortable grip and position the body below and behind the bar with the heels supported on the floor.
  3. Maintain a controlled line through the trunk and legs rather than dropping the hips.
  4. Bend the elbows to draw the upper body toward the fixed bar without jutting the head forward.
  5. Lower smoothly by straightening the arms while maintaining secure foot and hand support.

Historical label and actual movement

The existing URL and source name are retained for continuity. The visible movement is a low-bar row; do not interpret the word pull-ups as an instruction to hang from an overhead bar.

Quick Exercise Facts

Movement Type Multi-Muscle (Compound)
Equipment Body Weight
Main Muscle Biceps
Supporting Muscles Shoulders

Technique references: ACE rowing and pull-up comparison. The reference distinguishes rowing from pull-up patterns. Exact close-grip positioning here comes from the site's own animation, not that study.

Recommended Sets & Reps by Goal

Build Muscle 3 – 4 Sets × 8 – 12 Reps

Medium weight · 90–120s rest

Build Strength 4 – 5 Sets × 3 – 6 Reps

Heavy weight · 2–3 min rest (Calc 1RM)

Endurance & Stamina 2 – 3 Sets × 15 – 20 Reps

Light weight · 45–60s rest

Technique & Form Tips

The body rows toward a fixed low bar with foot support. A vertical chin-up suspends the body from an overhead bar and has a different support arrangement.

Common Mistakes to Avoid

  • Using vertical pull-up instructions: Keep the heels supported and match the low-bar row rather than hanging vertically.
  • Pulling with a loose support: A bar that can roll, lift or slide is not a suitable fixed bodyweight support.

How to Breathe During This Exercise

Breathe out as you row toward the bar and in as you lower away.

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Training Science & Related Fitness Tools

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Biceps Narrow Pull-Ups mainly targets your Biceps, with your Forearms helping support the movement, along with your Shoulders.

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FAQ

What muscles does the Biceps Narrow Pull-Ups work?
The Biceps Narrow Pull-Ups mainly works your biceps. It also helps strengthen your forearms and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
What equipment do I need for the Biceps Narrow Pull-Ups?
You do the Biceps Narrow Pull-Ups with A securely fixed low bar rated for bodyweight exercise and a non-slip floor. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
What form mistake should I watch for on the Biceps Narrow Pull-Ups?
One mistake to watch for is using vertical pull-up instructions: Keep the heels supported and match the low-bar row rather than hanging vertically.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
How many sets and reps should I perform on the Biceps Narrow Pull-Ups?
To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.
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