Pullups are normally thought of as a back exercise that works your biceps to a lesser degree; however, there is a way to perform pullups so that your biceps are the main muscle worked. Biceps-focused pullups are an important part of training programs where limited equipment is available. It can also be used as a substitute for traditional biceps exercises to provide variety to your weight training routine. Keeping your muscles guessing by performing different exercises is important in preventing a plateau in the growth of your biceps.
Step 1
Place a chair 1 foot behind a pullup bar.
Step 2
Step onto the chair.
Step 3
Grab the pullup bar using a reverse or underhand grip with your hands spaced shoulder-width apart.
Step 4
Step off the chair and allow your body to hang in a relaxed state.
Step 5
Pull your body up to the bar by bringing your shoulder blades together and bending at your elbows. This position is the section of the pullup exercise that primarily focuses on your biceps. The underhand grip further augments this.
Step 6
Continue contracting your back and bicep muscles until your head lifts above the pullup bar.
Step 7
Relax your muscles slowly and lower your body until your upper arms are parallel to the floor.
Step 8
Pull your body back up to the bar by flexing at the elbows again, as in Step 5. Repeat Steps 6 and 7.
Step 9
Complete 10 pullups.
Tips and Warnings
- You can make the exercise more difficult by wrapping a lifting belt around your waist and attaching weight plates. If the partial pullup with reverse grip is too difficult, you can perform the same maneuver on a Smith machine bar to get a similar bicep focus.
- People with shoulder problems should avoid any and all pullup variations unless they receive medical clearance. The hanging position places great strain on your shoulders.
Things You'll Need
- Chair
- Pullup bar
Member Comments