The Biceps Pull-Up is a bodyweight exercise that primarily targets the biceps muscles. It involves pulling your bodyweight up towards a bar while keeping your arms shoulder-width apart.
How to perform
Here are step by step instructions for performing the Biceps Pull-Up:1. Find a sturdy pull-up bar that is high enough for you to fully extend your arms.
2. Stand underneath the bar with your hands placed shoulder-width apart and palms facing away from you.
3. Jump or use a step stool to reach the bar and grab it with a firm grip.
4. Hang from the bar with your arms fully extended and feet off the ground.
5. Engage your core muscles and keep your body straight from head to toe.
6. Bend your elbows and pull yourself up towards the bar, keeping your elbows close to your body.
7. Continue pulling yourself up until your chin is level with or above the bar.
8. Slowly lower yourself back down to the starting position with control.
9. Repeat for the desired number of repetitions.
To make the exercise easier, you can use assistance bands or perform assisted pull-ups on a machine. To make it more challenging, you can wear a weighted vest or perform weighted pull-ups.
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.