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Exercise 0140 · REF guT8YnS

Biceps Pull-Up exercise animation

Biceps Pull-Up

Category
Upper Arms
Equipment
Body Weight
Target
Biceps

This is the standard pull-up angled toward biceps involvement rather than lat width — grip and hand position determine how much the biceps get pulled into the work versus the back. Because it's a compound pull under bodyweight resistance, it builds a kind of functional arm strength that isolation curls don't replicate. Progress here usually comes from adding reps or slow negatives before strapping on extra weight.

How to Do the Biceps Pull-Up

  1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
  2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
  3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Biceps Pull-Up 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 Pull-Up work?
The Biceps Pull-Up primarily targets the biceps, with the forearms and shoulders assisting.
What equipment do I need for the Biceps Pull-Up?
The Biceps Pull-Up is done with no equipment — just body weight.
What's a good alternative to the Biceps Pull-Up?
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.