Description

The biceps pull-up is a challenging upper body exercise that primarily targets the biceps and back muscles.

Starting Position

Hang from a pull-up bar with an underhand grip, hands shoulder-width apart, and arms fully extended.

Technical Execution

Pull yourself up by flexing the elbows and bringing your chin above the bar, then lower yourself back down with control.

Range of Motion

Ensure a full range of motion by starting from a dead hang and pulling up until the chin passes the bar.

Variations

Variations include using different grip widths, adding weight for more resistance, or performing eccentric-only pull-ups for strength development.

Common Mistakes

Common mistakes include arching the back excessively, using momentum to swing the body, and not achieving full range of motion.

Practical Advice

Focus on engaging the biceps throughout the entire movement, control the descent to maximize muscle engagement, and avoid using excessive momentum.

Additional Notes

For beginners, it's recommended to start with assisted pull-ups to build strength before progressing to unassisted biceps pull-ups.

Difficulty Level

Intermediate

Equipment Needed

Assisted

Primary Muscles

biceps

Secondary Muscles