Brachialis Narrow Pull-ups

Brachialis Narrow Pull-ups

Brachialis Narrow Pull-ups are an effective compound exercise that targets multiple muscles in the upper body, particularly the brachialis muscle. This exercise primarily focuses on the brachialis muscle, which lies underneath the bicep muscle and helps to flex the elbow joint. By performing narrow pull-ups, you can specifically target and strengthen this muscle, leading to increased muscle definition and overall arm strength. In addition to the brachialis, this exercise also engages other muscles such as the latissimus dorsi (back), biceps, rear deltoids, and even the core muscles. Pull-ups, in general, are a great way to challenge your upper body and develop upper body strength, while also engaging the stabilizer muscles in the shoulder and core. To perform Brachialis Narrow Pull-ups, you will need a pull-up bar or a sturdy overhead beam. Grab the bar with an underhand grip, placing your hands closer than shoulder-width apart. Hang from the bar and slowly pull your body upward by flexing your elbows, aiming to bring your chin above the bar. Lower yourself back down in a controlled manner and repeat for your desired number of reps. Remember, it's crucial to maintain proper form throughout the exercise. Engage your core for stability, focus on keeping your body straight, and avoid swinging or using excessive momentum. As with any exercise, start with a weight or difficulty level that suits your current fitness level, gradually increasing the challenge as your strength improves. Incorporating Brachialis Narrow Pull-ups into your upper body workout routine can help enhance the strength and definition of your arms, back, and core. Remember to listen to your body, take rest days as needed, and consult with a fitness professional for personalized guidance and modifications if necessary. Stay consistent and enjoy the benefits of this challenging yet rewarding exercise!


  • To perform Brachialis Narrow Pull-ups, start by standing underneath a pull-up bar with your hands slightly less than shoulder-width apart.
  • Grab the bar with an underhand grip, palms facing towards you.
  • Keeping your core engaged and your body straight, slowly pull yourself up towards the bar until your chin reaches or slightly clears the bar.
  • Pause for a second at the top, squeezing your shoulder blades together.
  • Slowly lower yourself back down to the starting position, fully extending your arms.
  • Repeat the movement for the desired number of repetitions.
  • Remember to maintain proper form throughout, avoiding any swinging or jerking motions.
  • For beginners, you can modify the exercise by using an assisted pull-up machine or resistance bands to lighten the load.
  • To make the exercise more challenging, try adding extra weight by using a dip belt or a weighted vest.
  • Keep in mind to listen to your body, start with appropriate resistance, and gradually increase intensity and difficulty as you get stronger.

Tips & Tricks

  • Focus on engaging your brachialis muscle during the pull-up movement.
  • Perform pull-ups with a narrow grip to target the brachialis muscle more effectively.
  • Control the movement by lowering yourself down slowly and with control.
  • Ensure proper form by keeping your core engaged and back straight throughout the exercise.
  • Gradually increase the number of repetitions or add resistance to continuously challenge your brachialis muscle.
  • Incorporate other exercises that target the brachialis muscle, such as hammer curls or reverse curls, to further strengthen and develop it.
  • Include adequate rest and recovery days to allow the brachialis muscle to repair and grow.
  • Maintain a balanced and nutritious diet to support muscle growth and recovery.
  • Stay consistent with your training and gradually increase the intensity of your workouts over time.
  • Listen to your body and adjust the workout intensity or technique if you experience any pain or discomfort.


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