Upper Arms Exercise · Body Weight

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Biceps Narrow Pull-Ups

Narrowing the grip on a pull-up shifts more of the pulling demand onto the biceps and forearms compared to a wide-grip version, which leans more on the lats. It's still fundamentally a back exercise, but the closer hand position changes the elbow angle enough to make the biceps genuinely work harder through the pull. Anyone chasing bicep size from pull-ups specifically should feel this variation in the front of the upper arm, not just the back.

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

Category

Upper Arms

Equipment

Body Weight

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Biceps Narrow Pull-Ups

1. Hang from a pull-up bar with your palms facing toward you and your hands shoulder-width apart.
2. Brace your core and pull yourself up toward the bar, focusing on using your biceps to drive the movement.
3. Pause briefly at the top, then slowly lower yourself back down to the starting position.
4. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. 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.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have body weight? These target the same biceps with different equipment.

Cable Pulldown Bicep Curl Cable · Biceps

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 no equipment — just body weight. 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 excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. 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.

What's a good alternative to the Biceps Narrow Pull-Ups?

The Cable Pulldown Bicep Curl trains your biceps with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.