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Exercise 0139 · REF 50BETrz

Biceps Narrow Pull-Ups exercise animation

Biceps Narrow Pull-Ups

Category
Upper Arms
Equipment
Body Weight
Target
Biceps

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.

How to Do the Biceps Narrow Pull-Ups

  1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
  2. Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
  3. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Biceps Narrow Pull-Ups primarily targets the Biceps, with Forearms as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

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

More Biceps Exercises

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

Equipment Alternatives

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

Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Biceps Narrow Pull-Ups work?
The Biceps Narrow Pull-Ups primarily targets the biceps, with the forearms and shoulders assisting.
What equipment do I need for the Biceps Narrow Pull-Ups?
The Biceps Narrow Pull-Ups is done with no equipment — just body weight.
What's a good alternative to the Biceps Narrow Pull-Ups?
If you don't have access to the space or setup it needs, the Band Alternating Biceps Curl targets the same biceps using band instead.