Brachialis Pull-Up

Body Part: Arms

Muscle: Biceps

Equipment: Pull-Up Bar

The Brachialis Pull-Up is a pull-up variation focused on the elbow flexors, especially the brachialis, with the biceps, lats, brachioradialis, forearms, and upper back assisting. It uses body weight on a pull-up bar, so the exercise is much more demanding than most curl variations.

The exact grip can vary, but the intent stays the same: pull with strong elbow flexion while keeping the shoulders controlled and the body quiet. The brachialis sits underneath the biceps and helps bend the elbow, so clean reps and controlled lowers are especially valuable.

Set up by hanging from the pull-up bar with an active shoulder position and a firm, comfortable grip. Brace the trunk, pull the elbows down, lift to the highest controlled point, then lower slowly until the arms are extended again. Avoid kicking or swinging to finish the rep.

Use this exercise as an advanced arm-focused pulling movement or as a progression for stronger biceps and brachialis work. Bands, assisted pull-up machines, and slow negatives are useful if full reps are not available yet. Stop before grip or shoulder control breaks down.

Instructions

• Grip the pull-up bar with a hand position that feels comfortable for your elbows and wrists.
• Hang with your arms extended and shoulders active rather than shrugged into your ears.
• Brace your core and keep your legs quiet under you.
• Start the pull by driving your elbows down toward your sides.
• Bend the arms and lift your body toward the bar without swinging.
• Reach the highest controlled position you can without craning your neck.
• Lower slowly until your arms are extended again.
• Reset your shoulder position before the next rep.

Tips & Tricks

• Use assistance if bodyweight reps make you lose range or control.
• Control the lowering phase because the brachialis benefits from slow eccentric work.
• Keep the shoulders down and active at the bottom.
• Avoid kicking the legs or arching hard to reach the bar.
• Use a grip that does not irritate the elbows; neutral or close grips often feel good.
• Keep your neck relaxed instead of reaching the chin forward.
• Stop before grip failure causes slipping or swinging.
• Use slow negatives or top holds to build toward full reps.

Frequently Asked Questions

What is the brachialis?

The brachialis is an elbow-flexing muscle under the biceps that helps bend the arm.

What muscles does Brachialis Pull-Up work?

It mainly works the biceps and brachialis, with help from the lats and forearms.

How can I make it easier?

Use a resistance band, assisted pull-up machine, or controlled negatives.

What grip should I use?

Use the grip that lets your elbows flex strongly without wrist or elbow pain. A neutral or close grip often works well.

Should I swing my body?

No. Keep the body quiet so the arms and back perform the pull.

Why are controlled negatives useful?

Slow lowering keeps tension on the brachialis and helps build strength for full pull-ups.

Are Brachialis Pull-Ups beginner friendly?

The full version is challenging. Beginners should use assistance, partial reps, or negatives.

Where should I feel this exercise?

You should feel the biceps and brachialis in the upper arm, with the lats and forearms assisting.