Short answer: Use chin-up progressions, supinated rows and an optional ring or band curl. Control the lowering phase and keep the shoulder position stable.
Who this workout is for
This routine requires a secure pulling setup. Beginners can use a band or high row angle. Read do push-ups work biceps? before substituting pressing for pulling.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Assisted chin-up or negative | 4 × 3–8 | Palms toward you |
| Supinated body row | 3 × 6–12 | Straight body line |
| Ring or band curl | 3 × 8–15 | Keep upper arm controlled |
| Scapular pull-up | 2 × 8–12 | Shoulder-blade motion |
| Dead hang | 2 × comfortable time | Only if shoulders tolerate |
How to perform the session
Perform the most demanding chin-up progression first and rest two minutes. Do not swing or shorten the range simply to complete the target.
How to progress
Reduce assistance, lower the row angle or add a slow eccentric. Combine this with the balanced arm workout and back workout.
How RepSaga fits
RepSaga is a push-up tracker and does not track these pulling repetitions. Use it on a separate pressing day or during the combined push-pull workout.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Can calisthenics build biceps?
Yes. Chin-ups, rows and bodyweight curls can progressively load elbow flexion.
Are chin-ups enough for biceps?
They can be a strong primary exercise, while rows or curls add volume and different joint positions.