Brachialis Pull Up
Description
The brachialis pull-up uses a neutral (palms facing each other) grip on parallel handles to perform pull-ups. The neutral grip shifts more emphasis to the brachialis — the muscle underneath the biceps that contributes to upper arm thickness.
Equipment Required
Brachialis Pull Up Instructions
- Grip parallel pull-up handles with a neutral grip (palms facing each other).
- Hang with arms fully extended.
- Pull yourself up until your chin clears the handles.
- Squeeze your back and arms at the top.
- Lower under control over 2 to 3 seconds.
- The neutral grip reduces bicep involvement and increases brachialis demand.
- Aim for 6 to 12 reps per set.
- Add weight when bodyweight becomes easy.
Brachialis Pull Up Form & Visual
Brachialis Pull Up Benefits
- Targets the brachialis for upper arm thickness
- Neutral grip is often most comfortable for shoulders
- Builds back pulling strength
- Different stimulus than overhand or underhand grips
- Easy on the wrists
- Develops grip strength
Brachialis Pull Up Muscles Worked
- Latissimus dorsi
- Brachialis (increased)
- Brachioradialis
- Biceps brachii
- Trapezius (lower)
- Forearms
Brachialis Pull Up Variations & Alternatives
- Pull-Up (overhand)
- Chin-Up (underhand)
- Close-Grip Pull-Up
- Towel Pull-Up
- Weighted Neutral-Grip Pull-Up
