How to Target Biceps with Pull-Ups and Progressions

As I’ve gotten older, my priorities have changed when it comes to lifting. No longer do I try maxing out on the bench or squat every couple of weeks. These days I prefer to use bodyweight exercises much more than in the past. This means more push-ups, core movements, and, of course, pull-ups.

Pull-ups are second to none for building the lats. Another great thing about them is that they can be tweaked to target the biceps.  If you want bigger, stronger biceps, pull-up variations should be a staple in your workout routine. These bodyweight movements not only build muscle but also improve grip strength and overall upper-body control. In fact, I like to start my arm workouts with pull-ups that focus the resistance on the biceps.

This article covers the best pull-up techniques to target your biceps. Learn how to use body weight, assistance, and added weight for serious arm gains!

Why Pull-Ups Are Effective for Biceps Development

The Biomechanics of Pull-Ups

Pull-ups are a compound exercise, engaging multiple muscles, including your biceps, lats, and forearms. During the upward pull, your biceps work to flex the elbows, contributing to the pulling motion. The underhand grip, in particular, emphasizes the biceps by placing them in a stronger line of pull.

In addition to elbow flexion, pull-ups require stabilization from the shoulders and core, making them a full-body exercise. This combination of strength and coordination helps your biceps grow while improving overall functional strength.

Pull-Ups vs. Curls for Arm Development

Pull-ups and curls both build biceps, but they target the muscle differently. Pull-ups are a bodyweight movement, requiring your arms to lift your entire body. This creates a high level of muscle activation, especially in the biceps.

Curls isolate the biceps, making them great for adding volume after compound exercises. Pull-ups, on the other hand, work the biceps dynamically with supporting muscles. Starting your workouts with pull-ups ensures maximum biceps engagement before isolating them with curls.

The Unique Benefits of Pull-Ups for Biceps

Unlike curls, pull-ups train grip strength, core stability, and functional pulling power. They also allow for progressive overload by adding weight or using advanced variations. This makes pull-ups an efficient and versatile option for building bigger, stronger biceps.

Key Pull-Up Variations for Biceps Targeting

Underhand Grip Pull-Ups

Underhand grip pull-ups are one of the best variations for isolating the biceps. Place your hands shoulder-width apart, palms facing you. This grip shifts the workload to your biceps while still engaging your lats and core.

Focus on squeezing your biceps at the top of the pull and lowering yourself slowly to maximize muscle engagement. For added resistance, use a dip belt with weight plates or wear a weight vest to push your biceps harder.

Assisted One-Arm Pull-Ups

Assisted one-arm pull-ups build incredible unilateral strength and focus. To perform, grab the bar with one hand while the other assists your working arm.

Assisting arm techniques:

• Grip the wrist of the working arm for light assistance.
• Hold the forearm or biceps for more support.

This variation helps develop biceps strength while improving balance and coordination between both arms. Reduce assistance over time for greater challenge.

Band-Assisted Pull-Ups

Resistance bands make pull-ups accessible for all fitness levels. Loop a band around the bar and place one or both feet in it.

Choose a band with appropriate resistance: thicker bands provide more support, while thinner ones allow greater effort. Focus on controlled lowering (eccentric phase) to maximize biceps activation. As you progress, use lighter bands or switch to unassisted pull-ups.

Staggered Grip Pull-Ups

Staggered grip pull-ups target one biceps more intensely by reducing assistance from the other hand. Grip the bar fully with your working hand while the assisting hand uses only 1, 2, or 3 fingers.

As you build strength, reduce the number of fingers providing support. This variation helps isolate the biceps on one side, allowing focused training for imbalances or increased intensity.

These pull-up variations provide powerful ways to target and grow your biceps. Incorporate them into your routine for balanced arm development and functional strength.

Programming Pull-Ups for Biceps Growth

Starting Biceps Workouts with Pull-Ups

Beginning your biceps workout with pull-ups is an effective strategy to maximize growth. Pull-ups pre-exhaust the biceps, ensuring they are fully engaged before you move to isolation exercises like curls. This approach builds strength, endurance, and muscle size efficiently.

Using pull-up variations also warms up your shoulders and elbows, reducing injury risk during heavier lifts. Plus, pull-ups engage your core, improving overall stability.

Suggested Rep and Set Ranges for Hypertrophy

For biceps hypertrophy, aim for 3–4 sets of 8–12 reps per pull-up variation. If you’re using weighted pull-ups, adjust to 4–6 reps per set with heavier resistance. Assisted pull-ups, like band-assisted or staggered grip, can be performed for higher reps (10–15) to focus on endurance and control.

Prioritize quality over quantity. Controlled movements with a focus on the eccentric phase (lowering) are key to biceps growth.

Progression Tips for Better Results

1. Increase Resistance Gradually
   • Add weight with a dip belt or vest as your strength improves. Start with light weights and increase progressively.
2. Master Advanced Variations
   • Progress from assisted pull-ups to unassisted, and eventually to one-arm or staggered grip pull-ups for greater difficulty.
3. Track Your Progress
   • Log your sets, reps, and resistance to monitor improvements. Aim to increase volume or difficulty every 1–2 weeks.
4. Focus on Eccentric Strength
   • Lower yourself slowly during each rep to maximize muscle tension and promote growth.

Incorporating pull-ups as the foundation of your biceps workout builds functional strength and primes your muscles for isolation exercises. By following a structured progression, you’ll see noticeable gains in size and strength over time.

Transitioning to Traditional Curling Exercises

How Pull-Ups Complement Curls

Pull-ups are an excellent primer for your biceps before transitioning to isolation exercises like curls. By pre-fatiguing the biceps, pull-ups ensure the muscles are fully engaged, making curls even more effective. This pre-exhaustion technique helps maximize hypertrophy by forcing your biceps to work harder during each curl.

Pull-ups also enhance overall arm strength and endurance, creating a solid foundation for heavier or more controlled curling exercises.

Suggested Curling Exercises to Follow Pull-Ups

1. Barbell Curls
Barbell curls allow you to lift heavier weights, making them ideal for building biceps size and strength.

• Keep your elbows close to your torso and avoid swinging the bar.
• Perform 3–4 sets of 8–12 reps for hypertrophy.

2. Dumbbell Hammer Curls
Hammer curls target the brachialis and brachioradialis, adding thickness to your arms.

• Hold dumbbells with a neutral grip and lift them simultaneously or alternately.
• Complete 3 sets of 10–15 reps for balanced development.

3. Concentration Curls
Concentration curls isolate the biceps, allowing for a full range of motion and a stronger mind-muscle connection.

• Sit on a bench, rest your elbow on your thigh, and curl the dumbbell slowly.
• Aim for 3 sets of 12–15 reps per arm.

Putting It All Together

Using pull-ups as your starting exercise primes your biceps for curls, amplifying your workout’s effectiveness. Follow with a mix of barbell, dumbbell, and concentration curls for comprehensive arm development. This combination builds strength, size, and definition, helping you achieve your biceps goals faster.

Sample Workout 1: Weighted Pull-Ups and Heavy Curling

Focus: Strength and size using weighted pull-ups and traditional curling exercises.

Warm-Up

• 5–10 minutes of dynamic stretching and light pull-ups or scapular pull-ups to activate your shoulders and arms.

Workout

1. Weighted Pull-Ups
   • 4 sets of 6–8 reps (add weight with a dip belt or weight vest).
   • Focus on controlled movement and squeezing the biceps at the top.
2. Barbell Curls
   • 4 sets of 8–10 reps.
   • Keep elbows close to your torso and avoid swinging the bar.
3. Hammer Curls
   • 3 sets of 10–12 reps per arm.
   • Use a neutral grip to target the brachialis and forearms.
4. Preacher Curls
   • 3 sets of 12–15 reps.
   • Perform with strict form to isolate the biceps and control the eccentric phase.
5. High-Rep Cable Curls
   • 2–3 sets of 15–20 reps.
   • Focus on pumping the biceps and maintaining tension throughout the movement.

Cool-Down

• Static stretches for the biceps, forearms, and shoulders.

Sample Workout 2: Staggered Pull-Ups and Dumbbell Curls

Focus: Balanced strength development using assisted pull-ups and unilateral dumbbell curls.

Warm-Up

• 5–10 minutes of dynamic arm swings, light band-assisted pull-ups, and mobility drills for the shoulders.

Workout

1. Staggered Pull-Ups
   • 3 sets of 6–8 reps per side (1–3 fingers assisting).
   • Focus on isolating one arm and progressing to fewer fingers over time.
2. Band-Assisted One-Arm Pull-Ups
   • 3 sets of 8–10 reps per arm.
   • Use a band to control the movement and build unilateral strength.
3. Alternating Dumbbell Curls
   • 4 sets of 10–12 reps per arm.
   • Fully extend and contract your biceps for a complete range of motion.
4. Alternating Hammer Curls
   • 3 sets of 10–12 reps per arm.
   • Focus on the brachialis for added arm thickness.
5. Preacher Dumbbell Curls
   • 3 sets of 12–15 reps per arm.
   • Perform with controlled movement to isolate the biceps effectively.
6. One-Arm Cable Curls
   • 2–3 sets of 15–20 reps per arm.
   • Use slow, deliberate movements to maintain constant tension on the biceps.

Cool-Down

• Gentle static stretches for the biceps and forearms, plus shoulder mobility drills.

Both workouts are designed to maximize biceps growth while improving strength and endurance. Adjust weights, resistance, and reps to match your fitness level and goals.

Supporting Exercises and Mobility Tips

Importance of Shoulder and Grip Strength for Pull-Ups

Strong shoulders and grip are essential for pull-up performance and injury prevention. Shoulders provide stability during the movement, while grip strength ensures you can hold onto the bar securely. Improving these areas enhances your pull-up efficiency and reduces strain on your arms and joints.

Recommended Accessory Exercises

1. Face Pulls
Face pulls strengthen the rear delts and rotator cuff muscles, improving shoulder stability.

• Use a cable machine or resistance band and pull toward your face.
• Perform 3 sets of 12–15 reps for optimal results.

2. Scapular Pull-Ups
Scapular pull-ups target the muscles around your shoulder blades, enhancing stability and control during pull-ups.

• Hang from the bar and perform small shrugs by retracting your shoulder blades.
• Start with 2–3 sets of 10–12 reps.

3. Farmer’s Carries
Farmer’s carries build grip strength, essential for pull-ups and other upper-body exercises.

• Hold heavy weights in each hand and walk while maintaining good posture.
• Aim for 3 sets of 30–60 seconds per carry.

Stretching and Mobility Tips

1. Shoulder Stretching

• Perform arm circles and wall slides to warm up your shoulders before pull-ups.
• Incorporate static stretches, like the doorway stretch, after your workout.

2. Biceps and Forearm Stretching

• Stretch your biceps and forearms to reduce tightness and improve flexibility.
• Use wrist stretches and biceps wall stretches for better mobility.

3. Focus on Posture

• Work on your thoracic spine mobility with exercises like cat-cow stretches and foam rolling.
• A flexible and mobile upper back enhances your pull-up form.

By strengthening your shoulders and grip, and incorporating mobility work, you’ll improve pull-up performance and reduce injury risk. These supporting exercises and stretches are essential for long-term progress and biceps growth.

Final Tips for Maximizing Biceps Growth

Consistency and Progressive Overload

Consistency is the key to building bigger biceps. Stick to your routine and prioritize quality over quantity in every workout.

Progressive overload is essential for muscle growth. Gradually increase the intensity of your pull-up variations by adding weight, reducing assistance, or performing advanced movements. Track your sets, reps, and resistance to ensure steady progression.

Rest and Recovery for Optimal Muscle Repair

Muscle growth happens during recovery, not during the workout itself. Allow your biceps at least 48 hours of rest between intense sessions.

Prioritize sleep, hydration, and nutrition to support muscle repair. Include protein-rich foods and healthy carbs to fuel recovery and growth.

Active recovery, such as light stretching or yoga, can help maintain mobility and reduce muscle soreness between workouts.

Tracking Progress and Adjusting Intensity

Keep a workout journal to track your pull-up and curl progress. Record details like reps, sets, and weights used.

If progress stalls, adjust intensity by trying new pull-up variations, increasing resistance, or changing your grip. Small changes can reignite growth and prevent plateaus.

Set short-term and long-term goals to stay motivated. Whether it’s more pull-ups, heavier weights, or better form, celebrate each milestone along the way.

By staying consistent, recovering properly, and tracking your progress, you’ll maximize your biceps growth and continue building strength over time.

Conclusion

Recap of Pull-Up Benefits for Biceps

Incorporating biceps-focused pull-up variations into your routine is a powerful way to build strength and muscle. These exercises not only target the biceps but also improve grip, shoulder stability, and overall functional fitness. Variations like underhand grip pull-ups, assisted one-arm pull-ups, and staggered grip pull-ups offer unique challenges to enhance growth.

Experiment and Find Your Best Fit

Every individual responds differently to training techniques, so experiment with the pull-up variations and progressions discussed in this article. Discover what works best for your goals and adjust your approach as needed.

Start Growing Your Arms Today

By integrating these pull-up strategies into your workouts, you’ll create a solid foundation for bigger, stronger biceps. Combine them with traditional curls, supporting exercises, and proper recovery for noticeable arm growth. Start your journey today, and watch your biceps transform!