Ultimate guide on training biceps on the pull-up bar

Summary

The challenge of training biceps with a pull up bar

Biceps are stubborn. They’re one of the trickiest muscles to grow in calisthenics, and if you don’t have a pull-up bar, well… good luck.

The issue? Variety—or the lack of it. Most bicep exercises boil down to pulling motions

Once basic chin-ups become easy, you’ll need to get creative. Add tempo, play with grip width, or throw in some archer chin-ups. Rings can take your training up a notch, letting you isolate the biceps more effectively, but they’re not a must (still they are on my no. 1 spot for best calisthenics equipment). The pull-up bar alone can still deliver results if you push yourself.

And here’s a bonus: every exercise on the bar sneaks in some core work. So, while you’re grinding for those sleeve-stretching arms, your abs are getting a free ride. It’s a win-win.

So here are the best exercises in my opinion for bicep training on the pull up bar or in calisthenics as a whole :).

PS: If you do not have a pull up bar yet, here are our best ones (with a 30-day money back)

Compound vs isolated pull up bar bicep exercises

In the weightlifting world, isolation exercises are often the go-to for targeting specific muscles, and it’s easy to assume the same logic applies to calisthenics. But when it comes to biceps on the pull-up bar, the story shifts. While isolation has its place, compound movements like chin-ups and neutral-grip pull-ups are surprisingly effective for building bicep strength and size. They mimic natural movement patterns, build functional strength, and keep your workouts efficient.  And as I was saying, the pull up bar is excellent for abs

That said, isolation isn’t entirely off the table. Exercises like body weight bicep curls (using a bar or rings) can help fine-tune those gains when added to your routine. 

In this article, you’re going to find both types of exercises

1. Reverse-grip pull-ups (Chin ups)

Let’s talk about chin-ups—my absolute favorite for biceps. 

Why? Not only do they hammer your biceps like crazy, but they also pull in other muscle groups, making them a killer compound movement. In this list, you’ve got great isolated exercises that torch your biceps, and other compound moves that are great but don’t work your biceps as much. 

But with this bicep pull up bar exercise, you can have your cake and eat it too. Reverse grip pull-ups is both a compound move and trains your biceps very effectively, so you get the best of both worlds

And let’s be real—chin-ups are versatile. Whether you’re a beginner using a band for assistance or a pro adding weight, they scale with you.

2. Narrow pull-ups

Unlike regular pull-ups, which distribute effort across your back and arms, narrow pull-ups slightly shift the focus to your biceps, brachialis, and forearms. The closer your grip, the harder your arms have to work, making this variation a solid choice for arm development.

Think of them like the diamond push-up of the pull-up world—while regular pull-ups spread the love across your back and arms, narrow pull-ups zero in on your arms

The closer your hands are on the bar, the more your arms have to work, especially those biceps. This makes narrow pull-ups a useful tool if you’re looking to prioritize arm growth without completely overhauling your routine.

That said, don’t abandon standard pull-ups. Both variations have their place, and alternating between them can help you build strength and size more comprehensively.

3. Pull up bar Bicep curls – ultimate isolated pull up bar biceps exercise

Set the bar lower than usual—just high enough to keep your arms extended but your feet on the ground. No adjustable bar? No problem. Grab a sturdy table to prop your feet on (chairs are a shaky gamble).

Here’s how it works: grip the bar with your palms facing you, lean back, and let your arms fully extend. Now, pull yourself up while keeping your elbows tucked and your body straight. The magic? Your biceps do all the heavy lifting. It’s like a reverse curl, but with your body as the resistance.

This exercise is very versatile in my opinion. The more horizontal your body is, the harder it will be to pull yourself. That means you can increase the difficulty just by bringing your legs forward and backward. So easy.

When all variations get too easy, you can put on a weighted vest or a backpack with books. The following trick should keep you busy for a long time with hard variations

Why does this rock? It’s simple, effective, and doesn’t need fancy equipment. Just remember: control is key. Slow and steady wins the race—no jerky movements allowed.

Pro tip: If you have a pair of rings to hang on your pull up bar, the curls will be much more natural and flexible.

4. Neutral grip pull-ups

If pull-ups feel like a battle with your shoulders and wrists, neutral grip pull-ups might just be a better alternative for you. This variation is easier on the joints while still packing a punch for your biceps, forearms and brachialis. 

What’s great is you don’t need a fancy pull-up bar to get started. If your bar doesn’t have neutral grip handles, you can grab a pair of separate attachments. Trust me, they’re worth the investment. They’re like the Swiss Army knife of pull-up accessories—versatile, practical, and always there when you need them.

The neutral grip also lets you focus more on your arm muscles, making it a solid choice if you’re aiming to sculpt those biceps. Plus, it’s a bit more forgiving for beginners, so you can build confidence without feeling like you’re fighting gravity

PS: here are more pull up bar exercises

5. Assisted one arm pull-up

The assisted one-arm pull-up is a killer move to add to your routine. You can use a towel, a resistance band, or even your other arm for support. 

Want to crank up the difficulty? Grab your working arm with your free hand—the closer your grip is to the elbow, the tougher it gets. This variation isn’t just a show-off move; it’s a serious biceps and brachialis builder.

I love this exercise because it forces your arms to work harder than a regular pull-up. Your biceps get a crazy pump, and your brachialis (that sneaky muscle under your biceps) gets a solid workout too. 

Pro tip: Start with a resistance band or towel to get the hang of it. Once you’re comfortable, challenge yourself by gripping closer to your elbow. It’s like turning the dial on a thermostat—adjust the heat to match your strength level