Brachialis Pull up

Description

How to Do Brachialis Pull up

1. 1
   Setup

   Stand beneath a pull-up bar and grasp it with a supinated (underhand) grip, hands shoulder-width apart or slightly narrower.

2. 2
   Setup

   Hang freely with your arms fully extended, ensuring your shoulders are depressed and retracted, and your core is engaged.

3. 3

   Initiate the pull by flexing your elbows, focusing on driving your elbows down towards your hips rather than pulling with your biceps.

4. 4

   Pull your body upward until your chin clears the bar, maintaining a strong mind-muscle connection with your brachialis.

5. 5

   Slowly lower your body back to the starting position with control, fully extending your arms while resisting the descent.

Tips

• Actively focus on pulling with your forearms and elbows throughout the movement to maximize brachialis engagement and minimize bicep dominance.
• Experiment with a slightly narrower than shoulder-width grip to potentially enhance the isolation of the brachialis muscle.
• Maintain active scapular depression and retraction throughout the entire exercise to protect your shoulder joints and improve overall stability.
• Emphasize a slow, controlled eccentric (lowering) phase to increase time under tension and further stimulate muscle growth.

Common Mistakes

• ×Using momentum or swinging your body reduces the target muscle engagement; instead, perform each repetition with strict form and controlled movement.
• ×Failing to reach full arm extension at the bottom reduces the range of motion and muscle activation; ensure your arms are straight before initiating the next pull.
• ×Over-relying on biceps rather than the brachialis makes the exercise less effective; consciously lead the pull with your elbows and feel the work in your deeper upper arm muscles.