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
Hang from a pullup bar with your palms facing away from you and your hands shoulder-width apart.
2
Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
3
Pause at the top of the movement, then slowly lower yourself back down to the starting position.
4
Repeat for the desired number of repetitions.
Pro Tips
•Though the name says 'bicep,' the overhand grip (palms away) actually involves the brachialis and brachioradialis more than a Chinup grip.
•Pull your elbows down and to your sides, focusing on the bicep contraction rather than using back muscles to lift.
•Use a shoulder-width grip to maintain bicep emphasis while allowing a full range of motion.
Common Mistakes
•Using too wide a grip, which shifts the emphasis entirely to the lats and away from the biceps.
•Kicking the legs or swinging to generate upward momentum.
•Not fully extending the arms at the bottom, reducing the stretch on the biceps and brachialis.