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Biceps Narrow Pull-Ups
A close-grip underhand pull-up that maximizes elbow flexion demand, making it one of the strongest bodyweight biceps builders.
ArmsBodyweightVertical pull
GoLightWeight mediabiceps-narrow-pull-ups
Demonstration coming soon
Primary
Biceps brachiiLatissimus dorsi
Secondary
BrachialisBrachioradialisRear deltoidsCore
Equipment
Bodyweight
Pattern
Vertical pull
Setup
- 01Grip the bar underhand with hands 6 inches apart or closer.
- 02Hang with arms fully extended and shoulders lightly engaged.
- 03Cross the ankles or keep the legs quiet in front of the body.
- 04Set the ribs down and brace before the first pull.
Execution
- 01Pull the chin over the bar by driving the elbows down and back.
- 02Keep the hands close and let the elbows travel in front of the torso.
- 03Pause briefly at the top with the biceps fully shortened.
- 04Lower under control to a full dead hang.
Checkpoints
- -Chin clears the bar without craning the neck.
- -Full elbow extension at the bottom of every rep.
- -No kipping or leg swing.
- -Shoulders stay away from the ears at the top.
Common mistakes
- -Cutting the bottom range and never reaching a dead hang.
- -Swinging the hips to generate momentum.
- -Gripping so narrow the wrists complain; small adjustments are fine.
- -Racing the eccentric and dropping into the hang.
Programming notes
- -Use 3 to 5 sets of 5 to 10 strict reps.
- -Add weight with a belt once 10 clean reps are easy.
- -Slow eccentrics or band assistance make it accessible while building strength.
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