Brachialis Pull Up

Brachialis Pull Up


This exercise involves performing a pull up while focusing on engaging the brachialis muscle, which is located in the upper arm. It can help to increase arm strength and size.

Muscle Group

Equipment Required

Brachialis Pull Up Instructions

  1. Find a pull-up bar and grip it with your palms facing towards you, shoulder-width apart.
  2. Hang from the bar with your arms fully extended.
  3. Engage your core and pull your shoulder blades down and back.
  4. Bend your elbows and pull your body up towards the bar, keeping your elbows close to your body.
  5. As you pull up, focus on contracting your brachialis muscle, which is located on the front of your upper arm.
  6. Continue pulling until your chin is above the bar.
  7. Pause for a moment at the top of the movement, then slowly lower yourself back down to the starting position.
  8. Repeat for the desired number of reps.

Brachialis Pull Up Form & Visual

Brachialis Pull Up

Brachialis Pull Up Benefits

  • Targets the brachialis muscle, which is located underneath the biceps and helps to increase arm size and strength
  • Improves grip strength and overall upper body strength
  • Engages multiple muscle groups including the back, shoulders, and core
  • Variation of traditional pull ups, adding variety to a workout routine
  • Can be modified for different fitness levels by adjusting the grip width or using assistance bands

Brachialis Pull Up Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis
  • Trapezius
  • Rhomboids
  • Lats

Brachialis Pull Up Variations & Alternatives

  • Chin-up
  • Neutral-grip pull-up
  • Wide-grip pull-up
  • Close-grip pull-up
  • Assisted pull-up
  • Weighted pull-up