Target Muscle

    Biceps

    Equipment

    Body Weight

    Difficulty

    Advanced

    Category

    Strength

    ArmsBody Weight

    Bicep Pullup

    The bicep pullup is a bodyweight exercise that targets the bicep, with secondary emphasis on the forearms and shoulders. It involves pulling your body up to a bar with an overhand grip, focusing on elbow flexion to maximize bicep engagement.

    Also Works

    ForearmsShoulders

    How to Perform

    1. 1

      Hang from a pullup bar with your palms facing away from you and your hands shoulder-width apart.

    2. 2

      Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.

    3. 3

      Pause at the top of the movement, then slowly lower yourself back down to the starting position.

    4. 4

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Biceps Exercises

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