How to Do a Military Pull-Up Biceps Workout

A tough and challenging exercise, military pull-ups strengthen the bicep muscles. By using a chin-up or pull-up station, you can further isolate these muscles and target them for growth. Follow these steps for a military pull-up biceps workout.

Difficulty: Moderate

Instructions

1. Climb onto the pull-up machine. Grasp the inside handles of the bar with an inside grip so your palms are facing each other.

2. Step onto the foot bar with both feet, keeping hold of the hand bars as you lower yourself. Straighten your back and relax your shoulders. Contract your abdominal muscles for support. Arms must be straight and elbows loose, not locked.

3. Pull yourself up slowly toward your hands until your head is above the hand bars and your elbows pass behind your torso. Contract your bicep muscles as you reach the top.

4. Lower slowly back to your starting position, fully extended. Keep abdominals tight and your back straight through the entire exercise to maintain form and isolate the bicep muscles.

5. Repeat the military pull-ups for a designated number of repetitions and sets based on your current fitness level and goals.

Tips & Warnings

• Keep your grip loose on the hand bars. Let your arms and biceps do the work as you lift your body weight.
• Do not arch your back when doing military pull ups. To target the biceps, you must maintain straight posture. Contracting your abdominals supports the back during the exercise.

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