Brachialis Pull-up

Brachialis Pull-up

The Brachialis Pull-up is a compound exercise that targets the brachialis muscle, which lies underneath the biceps brachii. This exercise is a variation of the traditional pull-up and specifically emphasizes the brachialis, helping to develop overall arm strength and size. By incorporating the Brachialis Pull-up into your training routine, you can achieve well-rounded arm development and enhance your pulling strength. During the Brachialis Pull-up, the brachialis muscle works in conjunction with other muscles such as the lats, rhomboids, and biceps. This exercise involves gripping an overhead bar with an overhand grip, slightly wider than shoulder-width apart. As you pull your body upward, focusing on driving your elbows down and back, the brachialis is engaged to a greater extent than during a regular pull-up. This movement effectively isolates and stimulates the brachialis, leading to enhanced muscle growth and definition in the upper arms. Including the Brachialis Pull-up in your workout routine can have several benefits. Firstly, a strong brachialis assists in elbow flexion, which improves your ability to lift heavy weights during bicep exercises. Secondly, targeting the brachialis can add thickness to your upper arms, contributing to a more aesthetic appearance. Lastly, by engaging multiple muscle groups, this exercise helps to increase overall upper body strength and provides a welcomed variation to your pull-up routine. Remember, always prioritize proper form and listen to your body during any exercise. If you experience pain or discomfort, it is recommended to seek guidance from a certified fitness professional or trainer to ensure you are performing the Brachialis Pull-up correctly and safely. Incorporate this exercise into your training routine and reap the benefits of a well-developed brachialis and increased upper body strength. Keep challenging yourself and strive for greatness!


  • Start by gripping a pull-up bar with an underhand grip (palms facing towards you).
  • Hang from the bar with your arms fully extended and your body in a straight line.
  • Engage your core muscles and pull yourself up towards the bar, focusing on using your biceps and brachialis muscles.
  • Continue pulling until your chin is above the bar and your elbows are fully flexed.
  • Pause briefly at the top, then slowly lower your body back down to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Warm up before attempting the Brachialis Pull-up to reduce the risk of injury.
  • Focus on proper form and technique to engage the brachialis muscle effectively.
  • Gradually increase the difficulty of the exercise by adding resistance or using a weighted vest.
  • Incorporate variations of the pull-up, such as wide grip or close grip, to target different angles of the brachialis muscle.
  • Include other exercises that target the brachialis muscle, such as hammer curls or reverse curls.
  • Pay attention to your grip strength as it is crucial for maintaining stability during the exercise.
  • Rest adequately between sets to allow your muscles to recover and prevent overexertion.
  • Maintain proper nutrition and hydration to support muscle growth and recovery.
  • Listen to your body and adjust the intensity and volume of the exercise according to your fitness level and capabilities.
  • Consult with a fitness professional if you have any concerns or questions about the exercise.


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