bicep narrow pullup are a bodyweight exercise that primarily targets the bicep, with secondary emphasis on the forearms and shoulders. The movement involves pulling your body up to a bar with a narrow, underhand grip, requiring significant upper body strength and coordination.
Also Works
ForearmsShoulders
How to Perform
1
Hang from a pullup bar with your palms facing towards you and your hands shoulder-width apart.
2
Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
3
Pause for a moment at the top, then slowly lower yourself back down to the starting position.
4
Repeat for the desired number of repetitions.
Pro Tips
•Use a Chinup grip (palms facing you) with hands shoulder-width apart or narrower to maximize bicep involvement.
•Pull until your chin clears the bar, focusing on squeezing the biceps at the top.
•Control the descent for 2-3 seconds to make the most of the eccentric loading on the biceps.
Common Mistakes
•Kipping or swinging to get the chin over the bar, which removes the bicep isolation element.
•Not going all the way down to a dead hang between reps, which shortens the range of motion.
•Going too narrow (hands touching) which strains the wrists without additional bicep benefit.