Biceps narrow pull-ups, also known as chin-ups, are a variation of the traditional pull-up exercise that specifically targets the biceps muscles.
How to perform
To perform biceps narrow pull-ups, follow these steps:1. Find a pull-up bar that is sturdy and securely anchored. Make sure the bar is high enough that your feet will not touch the ground when hanging from it.
2. Grasp the bar with an underhand grip, hands shoulder-width apart and palms facing towards you. This is the narrow grip position.
3. Hang from the bar with your arms fully extended and your core engaged. Your body should be straight from head to heels.
4. Initiate the pull-up by engaging your biceps and pulling your body upwards towards the bar. Focus on keeping your elbows close to your sides and your chest lifted.
5. Continue pulling yourself up until your chin clears the bar. Keep your core tight and avoid swinging or using momentum to complete the movement.
6. Slowly lower yourself back down to the starting position with control, fully extending your arms before beginning the next repetition.
7. Aim to perform 3-4 sets of 8-12 repetitions, or adjust based on your fitness level and goals.
Biceps narrow pull-ups are a challenging exercise that can help to build strength and definition in the biceps muscles. Be sure to practice proper form and technique to maximize the benefits of this exercise.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.