Brachialis Narrow Pull Ups
Description
The brachialis narrow pull up is performed gripping parallel pull-up handles with palms facing each other (neutral grip) and hands close together. The narrow neutral grip places strong emphasis on the brachialis muscle, which sits underneath the biceps and contributes significantly to arm thickness when developed.
Muscle Group
Equipment Required
Brachialis Narrow Pull Ups Instructions
- Position yourself under a pull-up bar with parallel handles or a v-grip attachment.
- Grip the parallel handles with palms facing each other, hands shoulder-width or closer.
- Hang from the bar with arms fully extended.
- Brace your core and pull your shoulders down.
- Pull your body up by bending at the elbows and driving them down toward your sides.
- Continue until your chin clears the handles or your chest reaches them.
- Squeeze your biceps and brachialis at the top.
- Lower yourself back down with control to a full hang.
Brachialis Narrow Pull Ups Form & Visual
Brachialis Narrow Pull Ups Benefits
- Close neutral grip targets brachialis
- Builds arm thickness
- Strong bicep engagement
- Easier on the wrists than chin ups
- Functional pulling pattern
- Develops back and arm strength simultaneously
Brachialis Narrow Pull Ups Muscles Worked
- Brachialis
- Biceps brachii
- Latissimus dorsi
- Brachioradialis
- Trapezius (middle)
Brachialis Narrow Pull Ups Variations & Alternatives
- Pull Up
- Chin Up
- Neutral Grip Pull Up
- Hammer Curl
