Biceps Narrow Pull-Ups

Setup

1. 01Grip the bar underhand with hands 6 inches apart or closer.
2. 02Hang with arms fully extended and shoulders lightly engaged.
3. 03Cross the ankles or keep the legs quiet in front of the body.
4. 04Set the ribs down and brace before the first pull.

Execution

1. 01Pull the chin over the bar by driving the elbows down and back.
2. 02Keep the hands close and let the elbows travel in front of the torso.
3. 03Pause briefly at the top with the biceps fully shortened.
4. 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.