Brachialis Pull Up
Brachialis Pull Up Exercise Description
The Brachialis Pull-Up is a neutral‑grip pull-up performed on parallel handles that emphasizes the elbow flexors while training the full vertical pulling pattern. With the forearms in a neutral position (palms facing each other), the brachialis and brachioradialis contribute strongly to elbow flexion, alongside the biceps brachii. You’ll also engage the latissimus dorsi and teres major to adduct/extend the shoulder, with the middle/lower trapezius and rhomboids stabilizing the scapulae, and the forearm flexors supporting grip. The goal is a strict pull from a controlled dead‑hang to the collarbones approaching hand height, then a smooth return to full elbow extension. Clean repetitions prioritize shoulder packing, a stable ribcage and pelvis, and consistent wrist‑forearm alignment.
- Muscle Groups: Biceps
- Target Muscles: Brachialis
- Assisting Muscles: Biceps Brachii - Short Head, Brachioradialis
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Lower Bicep
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Brachialis Pull Up Exercise
‘- Grip parallel (neutral) handles about shoulder width with palms facing each other; wrap thumbs around the handles.
– Hang with arms straight, legs lightly together, ribs down, and a neutral spine; head in line with the torso.
– Set the shoulders by depressing and lightly retracting the scapulae (pull them down and slightly back).
– Drive the elbows down toward your sides to initiate the pull; keep forearms close to vertical and wrists neutral.
– Pull until your collarbones/chest reach the level of your hands without arching the low back or swinging.
– Pause briefly at the top while maintaining shoulder packing and full-body tension.
– Lower under control, allowing the elbows to extend as the shoulder blades upwardly rotate; finish in a quiet dead‑hang.
– Keep movement smooth—avoid kipping, chin‑jutting, shrugging toward the ears, or cutting the range short.
Brachialis Pull Up Tips
‘- Grip parallel neutral handles about shoulder width with palms facing each other and thumbs wrapped around.
– Hang with arms straight, legs lightly together, ribs down, and a neutral spine with your head in line with your torso.
– Set your shoulders first by depressing and lightly retracting the scapulae before you start pulling.
– Drive your elbows down toward your sides to initiate the pull.
– Keep your forearms close to vertical and wrists neutral throughout the movement.
– Pull until your collarbones or chest reach the level of your hands.
– Avoid arching your lower back or swinging as you pull.
– Pause briefly at the top while maintaining shoulder packing and full-body tension.
– Lower under control, letting the elbows extend as the shoulder blades upwardly rotate.
– Finish each rep in a quiet dead-hang before starting the next.
– Keep the movement smooth—avoid kipping, chin-jutting, shrugging toward your ears, or cutting the range short.
Brachialis Pull Up Beginner Introduction
The Brachialis Pull-Up uses parallel bars and an inward-facing hand position to train a strict overhead pulling motion that highlights the muscles that bend the elbow. With the hands turned toward each other, the lower part of the biceps and the upper forearms take on a major share of the work, with help from the biceps themselves. The big muscles along the sides of the back and just below the shoulders assist in drawing the upper arm downward, while the upper back and mid-back help keep the shoulder area steady. The muscles in the inner forearm also play a key role in holding the bars securely.
This exercise centers on smooth, controlled lifting and lowering of the body from a relaxed hanging position to a high point where the upper chest approaches hand level. Attention stays on moving through a full reach of the elbows, with the arms finishing long at the bottom and strongly bent at the top. A calm torso, steady shoulder position, and straight line through wrists and forearms give the movement a precise, disciplined feel that emphasizes quality repetitions over momentum.