How to do the Biceps Pull-up
Biceps Pull-up 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 Pull-up demonstration · © GymiaFit
Biceps Pull-up at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Biceps Pull-up step by step
- 1Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
- 2Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
- 3Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- 4Repeat for the desired number of repetitions.
Biceps Pull-up — questions
What muscles does the Biceps Pull-up work?
The Biceps Pull-up primarily targets the Biceps. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Biceps Pull-up?
None — the Biceps Pull-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Biceps Pull-up 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 Pull-up?
Biceps Narrow Pull-ups, 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 Pull-up 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.