How to do the Biceps Narrow Pull-ups
Biceps Narrow Pull-ups is an advanced multi-joint compound pulling exercise targeting the Biceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
Biceps Narrow Pull-ups demonstration · © GymiaFit
Biceps Narrow Pull-ups at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Biceps Narrow Pull-ups step by step
- 1Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- 2Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
- 3Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- 4Repeat for the desired number of repetitions.
Biceps Narrow Pull-ups — questions
What muscles does the Biceps Narrow Pull-ups work?
The Biceps Narrow Pull-ups primarily targets the Biceps. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Biceps Narrow Pull-ups?
None — the Biceps Narrow Pull-ups uses your bodyweight only, so it works at home with nothing but floor space.
Is the Biceps Narrow Pull-ups suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Biceps Narrow Pull-ups?
Biceps Pull-up, Biceps Leg Concentration Curl, Bodyweight Side Lying Biceps Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Biceps Narrow Pull-ups demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.