Biceps Narrow Pull-ups
Learn how to do the Biceps Narrow Pull-ups with proper form and technique. This body weight exercise primarily targets your Biceps, with secondary emphasis on Forearms, Shoulders.
How to Do the Biceps Narrow Pull-ups
Follow these steps to perform the Biceps Narrow Pull-ups with correct form:
- 1Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- 2Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
- 3Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- 4Repeat for the desired number of repetitions.
Biceps Narrow Pull-ups Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Biceps Narrow Pull-ups?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Biceps Narrow Pull-ups work?
The Biceps Narrow Pull-ups primarily targets your Biceps. Secondary muscles worked include Forearms, Shoulders. This makes it an effective exercise for developing your upper arms.
Do I need equipment for the Biceps Narrow Pull-ups?
No. The Biceps Narrow Pull-ups is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Biceps Narrow Pull-ups with proper form?
Start by Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body. Pause for a moment at the top, then slowly lower yourself back down to the starting position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Biceps Narrow Pull-ups?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Biceps Narrow Pull-ups?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Biceps Narrow Pull-ups best for?
The Biceps Narrow Pull-ups fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.
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