Brachialis Pull up

Master the Brachialis Pull-up to build impressive arm strength and target your brachialis muscle effectively.

AdvancedForearms Body weight

Movement: Compound
Force: Pull
Per set: 45s
Rest: 1 min

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Description

A pull up variation that specifically targets the brachialis muscle which is part of your upper arm.

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How to do Brachialis Pull up

01
Setup
Stand beneath a pull-up bar and grasp it with a supinated (underhand) grip, hands shoulder-width apart or slightly narrower.
02
Setup
Hang freely with your arms fully extended, ensuring your shoulders are depressed and retracted, and your core is engaged.
03
Initiate the pull by flexing your elbows, focusing on driving your elbows down towards your hips rather than pulling with your biceps.
04
Pull your body upward until your chin clears the bar, maintaining a strong mind-muscle connection with your brachialis.
05
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.

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Questions

Is Brachialis Pull up good for beginners?

Brachialis Pull up is rated advanced. 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 Pull up?

You need Body weight to perform Brachialis Pull up. 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 Pull up?

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.

What are common mistakes when doing Brachialis Pull up?

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.