10 Best Biceps Narrow Pull-ups Alternatives for Limited Equipment

Biceps Narrow Pull-ups are done hanging. Ranked closest by our scoring: the Biceps Pull-up. Three harder versions, the Close Grip Chin-up, the Mixed Grip Chin-up and the Side-to-side Chin, are listed below as progressions rather than swaps.

Biceps Narrow Pull-upsWatch the Biceps Narrow Pull-ups

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Biceps Narrow Pull-ups

The steps for Biceps Narrow Pull-ups themselves, so you can judge how close each substitute below really is.

Biceps, with forearms, shoulders · Bodyweight · Advanced · Compound

  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 yourself up towards the bar, focusing on using your biceps to lift your body.
  3. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
  4. Repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Biceps Pull-upPlay demonstration

    1. Biceps Pull-up

    96% match

    Biceps · Advanced · Compound

    The same equipment, taken with an underhand grip.

    • Bodyweight
    How to perform it
    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. Chin-ups (Narrow Parallel Grip)Play demonstration

    2. Chin-ups (Narrow Parallel Grip)

    81% match

    Upper Back · Advanced · Compound

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

    • Bodyweight
    How to perform it
    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. Close Grip Chin-upPlay demonstration

    Progression

    3. Close Grip Chin-up

    75% match

    Lats · Advanced · Compound

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

    • Bodyweight
    How to perform it
    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. Mixed Grip Chin

    4. Mixed Grip Chin

    75% match

    Lats · Intermediate · Compound

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

    • Other
    How to perform it
    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. 5. Chin-up

    75% match

    Lats · Intermediate · Compound

Biceps Narrow Pull-ups FAQ

What muscles does Biceps Narrow Pull-ups work?

Biceps Narrow Pull-ups primarily target the biceps brachii through elbow flexion and supination, with secondary loading of the brachialis and brachioradialis. The lats and rhomboids assist through scapular retraction; cue your shoulders down and back to engage the lats while letting the elbows drive the movement.

What is the best bodyweight alternative to Biceps Narrow Pull-ups?

The best bodyweight alternative is the close-grip chin-up because it preserves the supinated grip and vertical pulling pattern that maximally recruits the biceps. Cue a narrow, underhand grip, pull the elbows to your ribs, and pause with a strong biceps squeeze at the top to ensure high biceps activation.

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