Description

Biceps narrow pull-ups are a challenging bodyweight exercise that primarily target the biceps and back muscles.

Starting Position

Start by hanging from a pull-up bar with your hands positioned closer than shoulder-width apart, palms facing towards you.

Technical Execution

Engage your core, pull your shoulder blades down and back, then drive your elbows towards the floor to lift your body up until your chin passes the bar.

Range of Motion

Aim for a full range of motion by lowering yourself back down with control until your arms are fully extended.

Variations

Variations include adding weights for resistance, using different grip positions, or performing negative reps.

Common Mistakes

Common mistakes include swinging the body, using momentum, and not fully extending the arms at the bottom of the movement.

Practical Advice

Focus on controlled movements, engage your core, and pull yourself up using primarily your biceps and back muscles.

Additional Notes

It's important to gradually build up strength before attempting advanced variations or increasing resistance.

Difficulty Level

Advanced

Equipment Needed

Body Weight

Primary Muscles

biceps

Secondary Muscles