Biceps Pull-Up

Setup

1. 01Grip the bar underhand at roughly shoulder width.
2. 02Hang with arms fully extended and legs quiet.
3. 03Engage the shoulders lightly out of a fully passive hang.
4. 04Brace the trunk to keep the body from swinging.

Execution

1. 01Pull upward by bending the elbows hard, thinking of curling yourself to the bar.
2. 02Bring the chin over the bar with the chest close to it.
3. 03Squeeze at the top for a beat.
4. 04Lower slowly to full extension before the next rep.

Checkpoints

• -Elbows fully extend at the bottom of each rep.
• -Body stays vertical with minimal swing.
• -The pull feels driven by the arms as much as the back.
• -Chin clears the bar on every counted rep.

Common mistakes

• -Kipping or kicking to finish reps.
• -Stopping short of full extension at the bottom.
• -Letting the shoulders shrug up at the top.
• -Using a grip so wide it becomes a standard chin-up for the back.