How to Do a Military Pull-Up Biceps Workout

By eHow Sports & Fitness Editor

Rate: (1 Ratings)

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.

Instructions

Difficulty: Moderate

Step1
Climb onto the pull-up machine. Grasp the inside handles of the bar with an inside grip so your palms are facing each other.
Step2
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.
Step3
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.
Step4
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.
Step5
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.

Post a Comment

POST A COMMENT

Request a New How-To Article

Looking for more How To information? Chances are there’s an eHow member who knows how to do what you’re looking to do. Submit an article request now!

eHow Article:  How to Do a Military Pull-Up Biceps Workout

eHow Sports & Fitness Editor

Related Ads

Sports & Fitness

JoeRivera
Meet Joe Rivera eHow’s Sports & Fitness Expert.