Progression ladder for the Biceps Pull-up

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

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Easier and harder steps around the Biceps Pull-up

These are the substitutes for the Biceps Pull-up, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (6)

  1. Chin-upPlay demonstration

    Chin-up

    • Intermediate
    • Bodyweight
    • Lats
  2. Reverse Grip Pull-upPlay demonstration

    Reverse Grip Pull-up

    • Intermediate
    • Bodyweight
    • Lats
  3. Mixed Grip Chin

    Mixed Grip Chin

    • Intermediate
    • Other
    • Lats
  4. V-bar Pullup

    V-bar Pullup

    • Intermediate
    • Bodyweight
    • Lats
  5. Rocky Pull-ups/pulldowns

    Rocky Pull-ups/pulldowns

    • Intermediate
    • Other
    • Lats
  6. L-pull-upPlay demonstration

    L-pull-up

    • Intermediate
    • Bodyweight
    • Lats

Where you are now

Biceps Pull-upPlay demonstration

Biceps Pull-up

  • Advanced
  • Bodyweight
  • Biceps

Harder steps (6)

  1. Chin-ups (Narrow Parallel Grip)Play demonstration

    Chin-ups (Narrow Parallel Grip)

    • Advanced
    • Bodyweight
    • Upper-back
  2. Weighted Close Grip Chin-up On Dip CagePlay demonstration

    Weighted Close Grip Chin-up On Dip Cage

    • Advanced
    • Weighted
    • Lats
  3. Side To Side Chins

    Side To Side Chins

    • Advanced
    • Other
    • Lats
  4. Close Grip Chin-upPlay demonstration

    Close Grip Chin-up

    • Advanced
    • Bodyweight
    • Lats
  5. Mixed Grip Chin-upPlay demonstration

    Mixed Grip Chin-up

    • Advanced
    • Bodyweight
    • Lats
  6. Side-to-side ChinPlay demonstration

    Side-to-side Chin

    • Advanced
    • Bodyweight
    • Lats

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