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Biceps Pull-Up

A shoulder-width underhand pull-up performed to emphasize the biceps as much as the lats, trading some back load for arm work.

ArmsBodyweightVertical pull
GoLightWeight mediabiceps-pull-up

Demonstration coming soon

Primary

Biceps brachiiLatissimus dorsi

Secondary

BrachialisBrachioradialisCore

Equipment

Bodyweight

Pattern

Vertical pull

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.

Programming notes

  • -Use 3 to 5 sets of 5 to 10 reps as upper-body pulling volume.
  • -Slow 3 second eccentrics increase the biceps stimulus at bodyweight.
  • -Add external load once strict sets of 10 are comfortable.

Related exercises

Biceps Narrow Pull-Ups

Bodyweight / Arms

Body-Up

Bodyweight / Arms

Hammer Curl

Dumbbell / Arms

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