Brachialis Narrow Pull ups

Master the brachialis narrow pull-up, a challenging bodyweight exercise that intensely targets your brachialis muscles for superior arm development.

Intermediate

Compound

Pull

1 min per set2 min rest

Upper Arms

Body weight

Description

A pull up exercise that targets the brachialis muscle by using a narrow grip on the bar.

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How to Do Brachialis Narrow Pull ups

1
Setup
Stand under a pull-up bar and grasp it with an overhand (pronated) grip, hands shoulder-width apart or slightly narrower to emphasize the brachialis.
2
Setup
Hang freely with your arms fully extended, shoulders depressed and retracted, and core engaged to create a stable base.
3
Initiate the pull by engaging your lats and brachialis, pulling your chest towards the bar while keeping your elbows tucked close to your body.
4
Continue pulling until your chin clears the bar or your upper chest touches it, focusing on a strong contraction in your upper arms and back.
5
Slowly lower yourself back down with control, extending your arms fully at the bottom while maintaining tension in your lats and shoulders throughout the eccentric phase.

Tips

Focus on initiating the pull with your back muscles (lats) before engaging your arms to maximize overall muscle activation and reduce strain on your elbow joints.
Keep your elbows tracking directly beneath your shoulders throughout the upward and downward phases to maintain the narrow grip's effectiveness and target the brachialis more intensely.
Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension, which is crucial for muscle growth and strength development in the brachialis.
Maintain a slight posterior pelvic tilt and keep your core tightly engaged to prevent excessive arching in the lower back and ensure a stable torso throughout the movement.

Common Mistakes

×Using momentum or 'kipping' reduces the brachialis activation; perform each repetition with strict, controlled form, focusing on muscular contraction rather than swinging.
×Not reaching full extension at the bottom limits range of motion; fully extend your arms at the bottom of each rep to ensure a complete stretch and maximize brachialis activation.
×Flaring elbows out wide shifts focus away from the brachialis; keep your elbows tucked close to your body to emphasize the target muscle and prevent undue stress on your shoulder joints.

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Frequently Asked Questions

Is Brachialis Narrow Pull ups good for beginners?

Brachialis Narrow Pull ups is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Brachialis Narrow Pull ups?

You need Body weight to perform Brachialis Narrow Pull ups. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Brachialis Narrow Pull ups?

Focus on initiating the pull with your back muscles (lats) before engaging your arms to maximize overall muscle activation and reduce strain on your elbow joints. Keep your elbows tracking directly beneath your shoulders throughout the upward and downward phases to maintain the narrow grip's effectiveness and target the brachialis more intensely. Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension, which is crucial for muscle growth and strength development in the brachialis. Maintain a slight posterior pelvic tilt and keep your core tightly engaged to prevent excessive arching in the lower back and ensure a stable torso throughout the movement.

What are common mistakes when doing Brachialis Narrow Pull ups?

Using momentum or 'kipping' reduces the brachialis activation; perform each repetition with strict, controlled form, focusing on muscular contraction rather than swinging. Not reaching full extension at the bottom limits range of motion; fully extend your arms at the bottom of each rep to ensure a complete stretch and maximize brachialis activation. Flaring elbows out wide shifts focus away from the brachialis; keep your elbows tucked close to your body to emphasize the target muscle and prevent undue stress on your shoulder joints.

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