10 Best Biceps Narrow Pull-ups Alternatives for Limited Equipment

Ranked Biceps Narrow Pull-ups Alternatives

10 substitutes, ranked by how closely each one matches Biceps Narrow Pull-ups on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Biceps Pull-up

   96% match

   • Biceps
   • Bodyweight
   • Advanced
   • Compound

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   1. Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
   2. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
   3. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: biceps, the same as Biceps Narrow Pull-ups
   • Equipment: bodyweight only, the same as Biceps Narrow Pull-ups
   • Body position: hanging, the same as Biceps Narrow Pull-ups
2. Play demonstration

   2. Chin-ups (Narrow Parallel Grip)

   81% match

   • Upper Back
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the upper back rather than the biceps.

   How to perform this exercise

   1. Hang from a pull-up bar with a narrow parallel grip, palms facing towards you.
   2. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
   3. Continue pulling until your chin is above the bar.
   4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, not biceps
   • Equipment: bodyweight only, the same as Biceps Narrow Pull-ups
   • Body position: hanging, the same as Biceps Narrow Pull-ups
3. Play demonstration

   Progression

   3. Close Grip Chin-up

   75% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the lats rather than the biceps.

   How to perform this exercise

   1. Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart.
   2. Hang from the bar with your arms fully extended and your feet off the ground.
   3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
   4. Continue pulling until your chin is above the bar.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, the same as Biceps Narrow Pull-ups
   • Body position: hanging, the same as Biceps Narrow Pull-ups
4. 

   4. Mixed Grip Chin

   75% match

   • Lats
   • Other
   • Intermediate
   • Compound

   A looser match: it works the lats rather than the biceps.

   How to perform this exercise

   1. Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.
   2. Now start to pull yourself up as you exhale. Tip: With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement. The elbow of that arm should remain close to the torso. With the other arm that has the palms facing forward, the elbows will be away but in line with the torso. You will concentrate on using the lats to pull your body up.
   3. After a second contraction at the top, start to slowly come down as you inhale.
   4. Repeat for the recommended amount of repetitions.
   5. On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, the same as Biceps Narrow Pull-ups
   • Body position: hanging, the same as Biceps Narrow Pull-ups
5. Play demonstration

   5. Chin-up

   75% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
   2. Engage your core and pull your body up towards the bar, leading with your chest.
   3. Continue pulling until your chin is above the bar.
   4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, the same as Biceps Narrow Pull-ups
   • Body position: hanging, the same as Biceps Narrow Pull-ups
6. Play demonstration

   6. Weighted Close Grip Chin-up On Dip Cage

   75% match

   • Lats
   • Weighted
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart.
   2. Hang from the bars with your arms fully extended, feet off the ground, and body straight.
   3. Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides.
   4. Continue pulling until your chin is above the bars, then pause for a moment.
   5. Slowly lower your body back down to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, the same as Biceps Narrow Pull-ups
   • Body position: hanging, the same as Biceps Narrow Pull-ups
7. Play demonstration

   Progression

   7. Mixed Grip Chin-up

   75% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with an underhand grip (palms facing towards you) and your hands slightly wider than shoulder-width apart.
   2. Hang from the bar with your arms fully extended and your feet off the ground.
   3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
   4. Continue pulling until your chin is above the bar.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, the same as Biceps Narrow Pull-ups
   • Body position: hanging, the same as Biceps Narrow Pull-ups
8. 

   8. Side To Side Chins

   75% match

   • Lats
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with the palms facing forward using a wide grip.
   2. As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
   3. Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar.
   4. After a second of contraction, inhale as you go back to the starting position.
   5. Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
   6. After a second of contraction, inhale as you go back to the starting position.
   7. Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, the same as Biceps Narrow Pull-ups
   • Body position: hanging, the same as Biceps Narrow Pull-ups
9. Play demonstration

   9. Reverse Grip Pull-up

   74% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
   2. Hang from the bar with your arms fully extended and your body straight.
   3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
   4. Continue pulling until your chin is above the bar.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, the same as Biceps Narrow Pull-ups
   • Body position: hanging, the same as Biceps Narrow Pull-ups
   • Balance: easier to stay steady on than Biceps Narrow Pull-ups
10. Play demonstration

    Progression

    10. Side-to-side Chin

    68% match

    • Lats
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body relaxed.
    4. Pull yourself up by bending your elbows and bringing your chin towards the bar, while keeping your body straight.
    5. Once your chin is above the bar, lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, the same as Biceps Narrow Pull-ups
    • Body position: hanging, the same as Biceps Narrow Pull-ups