Brachialis Pull-up

Exercise / Back / Wing, Biceps

Overview of Brachialis Pull-up

This variation shortens the range of motion in the pull-up, targeting the brachialis in the initial elbow flexion phase. You only pull yourself up until the bar reaches the top of your head. It’s important to note that while these variations can emphasize the brachialis more, all pull-up exercises will engage multiple muscles in your back and arms, including the biceps.

How to do: 

Brachialis Pull-up

  • Narrow Grip: Grab the pull-up bar with your hands positioned closer together than shoulder-width apart. This shifts some of the emphasis from the bicep to the brachialis during the pull-up motion.
  • Half-Pull: Instead of aiming for a full pull-up to your chest, only pull yourself up halfway, until the bar reaches the top of your head. This shortens the range of motion and focuses on the initial elbow flexion where the brachialis shines.

Tips:

  • Focus on Form: Whatever the change, prioritize proper form to avoid injury.
  • Progression: If you’re new to pull-ups, start with assisted variations or negatives (slowly lowering yourself down) before attempting full narrow grip or half pull-ups.
  • Incorporate Other Exercises: For well-rounded arm development, consider including other exercises that target the brachialis alongside pull-up variations, such as concentration curls.

Benefits:

  • Build Brachialis Strength: The more you target this muscle, the stronger it becomes, making full pull-ups feel more achievable.
  • Improve Pull-Up Form: Brachialis pull-ups help you hone proper form and technique, which is crucial for preventing injury and maximizing progress.