10 Best Biceps Pull-up Alternatives for Home and Gym

The Biceps Pull-up is done hanging. Ranked closest by our scoring: Biceps Narrow Pull-ups. 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 Pull-upWatch the Biceps Pull-up

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

How to Do the Biceps Pull-up

The steps for the Biceps Pull-up itself, 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 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.

The 10 Best Biceps Pull-up Alternatives

10 substitutes, ranked by how closely each one matches the Biceps Pull-up 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 Narrow Pull-upsPlay demonstration

    1. Biceps Narrow Pull-ups

    96% match

    Biceps · Advanced · Compound

    The same equipment, taken with a narrow grip.

    • Bodyweight
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: biceps, the same as the Biceps Pull-up
    • Equipment: bodyweight only, the same as the Biceps Pull-up
    • Body position: hanging, the same as the Biceps Pull-up
  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 the Biceps Pull-up
    • Body position: hanging, the same as the Biceps Pull-up
  3. Chin-upPlay demonstration

    3. Chin-up

    79% match

    Lats · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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 the Biceps Pull-up
    • Body position: hanging, the same as the Biceps Pull-up
  4. Weighted Close Grip Chin-up On Dip CagePlay demonstration

    4. Weighted Close Grip Chin-up On Dip Cage

    79% match

    Lats · Advanced · Compound

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

    • Weighted
    How to perform it
    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 the Biceps Pull-up
    • Body position: hanging, the same as the Biceps Pull-up

Biceps Pull-up FAQ

What muscles does Biceps Pull-up work?

The Biceps Pull-up primarily targets the biceps brachii, brachialis, and brachioradialis through elbow flexion and forearm supination. Secondary muscles include the latissimus dorsi, teres major, posterior deltoid, and scapular retractors; keep the scapula depressed and retracted to emphasize biceps over lats.

What is the best bodyweight alternative to Biceps Pull-up?

A supinated-grip chin-up is the best bodyweight alternative because the underhand position increases biceps activation via elbow flexion and supination. Cue pulling your chest to the bar, leading with the elbows and squeezing the biceps at the top to reproduce the same mechanics.

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