If I'm Already Doing Pull Ups Do I Still Need to Do Bicep Curls

Why Your Pull-Ups Build a Big Back, But Not Big Biceps

If you're asking 'if I'm already doing pull ups do I still need to do bicep curls,' the answer is an unqualified yes-if your goal is maximum bicep growth. Adding curls can increase bicep development by 20-30% over just doing pull-ups alone. You're likely frustrated because you've gotten incredibly strong at one of the hardest bodyweight exercises, yet your arms don't reflect that strength. Your back is probably wider and thicker, but your biceps look roughly the same. This isn't your fault; it's a matter of biomechanics. Pull-ups are a vertical pulling exercise, which makes them phenomenal for building your latissimus dorsi (lats). Your biceps act as secondary movers, or assistants, in the lift. Even when you use a closer, supinated grip (a chin-up), which involves the biceps more, the primary driver is still your back. The bicep is helping, but it's not the star of the show. It's like being a backup singer for a famous band-you're on stage, but no one is there to see you specifically. To get bigger arms, you need to give the biceps their own solo performance. That's what curls do.

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The Two Bicep Functions Pull-Ups Completely Miss

Thinking pull-ups are a complete bicep exercise is the #1 reason people get stuck with underdeveloped arms despite having a strong back. Your bicep has two primary functions: flexing the elbow (bringing your hand toward your shoulder) and supinating the forearm (turning your palm from facing down to facing up). Pull-ups and chin-ups only train elbow flexion, and they do it from a position where the bicep isn't the primary muscle doing the work. The real magic for building that classic bicep 'peak' comes from training both functions, especially supination under load. A pull-up locks your hands in one position (pronated or supinated). You never get to train the twisting motion of supination, which is a key job of the biceps brachii. Furthermore, the main muscle you feel working during pull-ups is often the brachialis, a muscle that sits underneath your bicep. Developing the brachialis adds thickness and width to your upper arm, which is great, but it doesn't build the 'peak' that most people want. Curls, specifically dumbbell curls where you actively twist your wrist towards the ceiling, directly target the biceps brachii and its supination function. This isolation allows you to take the bicep to complete failure and force it to grow in a way that compound movements never will. You now understand the mechanics: pull-ups for back width, curls for bicep peak. But knowing the theory doesn't build the muscle. Can you look back at your last 8 workouts and see a clear progression in both your pull-up reps and your curl weight? If you can't prove you're getting stronger on paper, you're just going through the motions in the gym.

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The 'Add-On' Protocol: Bigger Biceps in 10 Extra Minutes

You don't need a separate 'arm day' that takes up another hour in your week. You just need to tack on 10-15 minutes of intelligent, targeted work after your existing pulling workouts. This protocol is designed for efficiency and maximum impact.

Step 1: Optimize Your Pull-Ups

First, make your pull-ups a better back exercise so your biceps have to do less assisting. Focus on driving your elbows down and back, and think about pulling with your lats, not your arms. Stick to 3-4 sets in the 6-10 rep range. If you can do more than 10 reps with perfect form, it's time to add weight using a dip belt or a weighted vest. A common starting point is adding 10-25 pounds. This ensures the pull-up remains a strength and hypertrophy stimulus for your back, which is its primary purpose.

Step 2: Add Two Specific Curls (After Pull-Ups)

After you've finished all your heavy back work (pull-ups, rows), then you hit the biceps directly. Doing it in this order prevents bicep fatigue from limiting your back strength. We'll use two exercises to hit both the long and short heads of the bicep.

1. Supinating Dumbbell Curls: This is your main mass builder. Sit on a bench, let the dumbbells hang at your sides with palms facing your body (a neutral grip). As you curl the weight up, twist your wrist so your palm faces the ceiling at the top of the movement. Squeeze for one full second. Perform 3 sets of 8-12 reps. Use a weight where the last 2 reps are a real struggle. For most men, this is 20-35 lb dumbbells. For women, 10-20 lb dumbbells.
2. Incline Dumbbell Curls: This targets the long head of the bicep by putting it in a stretched position. Set a bench to a 45-60 degree incline. Lie back and let your arms hang straight down. With your palms facing forward, curl both dumbbells up without letting your elbows drift forward. Perform 3 sets of 10-15 reps. The weight will be lighter than your other curls. Men should start with 15-25 lbs, and women with 5-15 lbs.

Step 3: The Weekly Schedule

Integrate this into your current routine. If you have a 'pull day' or 'back and biceps day,' simply add these two curl variations at the very end. Do this twice a week with at least 48 hours of rest in between for your arms. A typical split would be:

• Monday: Pull Day (Pull-Ups, Rows) + Bicep Add-On Protocol
• Tuesday: Push Day (Bench Press, Shoulder Press)
• Wednesday: Leg Day (Squats, Deadlifts)
• Thursday: Rest
• Friday: Upper Body Day (including Chin-Ups) + Bicep Add-On Protocol
• Saturday/Sunday: Rest

This schedule provides 12 direct sets for your biceps per week, which, combined with the indirect work from pulling, is the sweet spot of 10-20 sets for optimal growth for most intermediate lifters.

Your First 60 Days: What Progress Actually Looks Like

Adding direct arm work creates a new stimulus, and your body will respond quickly at first. But you need to know what to look for so you don't get discouraged.

Week 1-2: The Pump and the Soreness

Your arms will feel fuller and get a much more intense pump than you're used to from just pull-ups. You will also experience delayed onset muscle soreness (DOMS) specifically in your biceps. This is a good sign. Your curl weights will feel awkward and you'll be focused on form. Don't try to be a hero with the weight. A 25-pound dumbbell with perfect form is better than a 40-pound one with sloppy reps.

Month 1 (Weeks 3-4): The Strength Jump

By now, the initial soreness will have faded. Your neuromuscular system has adapted, and you'll be able to increase the weight. You should aim to add 2.5-5 pounds to your dumbbell curls or increase your reps by 1-2 on all sets. You won't see a dramatic visual change yet, but your arms will feel more solid. This is the foundation being laid.

Month 2 (Weeks 5-8): The Visual Payoff

This is when you start to see the difference. The peak of your bicep should be more noticeable when you flex. The separation between your bicep and tricep might become clearer. Your t-shirt sleeves will start to feel a bit snugger. At this point, you should be lifting at least 5-10 pounds more on your main curl exercise than when you started. This is tangible proof of progressive overload. If you're not seeing this strength increase, you are not eating enough or recovering properly. Progress is not magic; it's math. More weight on the bar over time equals more muscle on your frame.

Frequently Asked Questions

What About Chin-Ups vs. Pull-Ups?

A chin-up (palms facing you) uses significantly more bicep than a pull-up (palms facing away). However, it is still not a substitute for a curl. It's a better assistant exercise, but it still fails to train forearm supination under load and doesn't isolate the bicep for a peak contraction.

Can I Just Do Barbell Curls?

You can, and they are a good mass builder. However, a barbell locks your wrists into a fixed position. Using dumbbells allows for a more natural range of motion and, crucially, the act of supinating (twisting) the wrist, which is key for hitting the bicep peak.

When Should I Do Curls in My Workout?

Always perform curls *after* your main compound lifts like pull-ups, deadlifts, and rows. Your back muscles are large and powerful, while your biceps are small. If you fatigue your biceps first, your performance on the big, muscle-building back exercises will suffer dramatically.

How Many Sets for Biceps Per Week?

For most people, 10-20 direct, hard sets per week is the optimal range for muscle growth. This protocol gives you 12 direct sets (6 per workout, twice a week), which is a perfect starting point. Combined with the indirect work from pulling, this is plenty of volume to stimulate growth.

What If I Have Absolutely No Extra Time?

If you are so time-crunched that 10 extra minutes is impossible, your best alternative is to switch exclusively to chin-ups instead of pull-ups. On every single rep, focus on a slow, 3-second negative (lowering phase). This is about 70% as effective as adding curls, but it's far better than doing nothing.