Biceps Pull-Up
Arms · Bodyweight · Intermediate
How to do it
- Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart.
- Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Biceps
Secondary: Forearms, Shoulders
Is your Biceps Pull-Up good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Clean reps |
|---|---|
| Beginner | 1 reps |
| Novice | 4 reps |
| Intermediate | 7 reps |
| Advanced | 10 reps |
| Expert | 13 reps |
| Veteran | 17 reps |
| Elite | 21 reps |
| Master | 26 reps |
| Apex | 30 reps |
These targets mirror Buffro's bodyweight-rep rank math for adults under 40 and adjust for bodyweight. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Biceps Pull-Up.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Using momentum to finish the rep. Keep your body controlled so the target muscles, not swinging, create the movement.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your biceps.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Biceps Pull-Up FAQ
What muscles does the Biceps Pull-Up work?
The primary target is biceps. It also involves forearms, shoulders while you keep the movement controlled.
How many sets and reps should I do for the Biceps Pull-Up?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Biceps Pull-Up strength standards?
Use clean reps through the same range each set. Buffro adjusts bodyweight-rep standards for bodyweight, sex, and the movement's difficulty family.
