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Brachialis Narrow Pull ups

Brachialis Narrow Pull ups

Brachialis Narrow Pull-ups are a fantastic upper body exercise that primarily target the brachialis muscle, while also engaging other muscles such as the biceps, upper back, and shoulders. This exercise is a variation of the traditional pull-up, in which your hands are placed closer together on the pull-up bar. The brachialis muscle is located underneath the biceps and helps to flex the elbow joint. By incorporating brachialis narrow pull-ups into your routine, you can specifically target and strengthen this muscle, which can have a positive impact on your overall arm strength and aesthetics. Regularly performing brachialis narrow pull-ups can help improve your grip strength, increase your pulling power, and develop a well-rounded upper body. Including exercises that target the brachialis can also help prevent muscular imbalances and reduce the risk of injury in your arms and shoulders. Remember to start with proper form and gradually increase the intensity as you progress. By adding this exercise to your workout routine, you can effectively target and develop the brachialis muscle, ultimately helping you achieve more defined and sculpted arms.


  • Start by gripping the pull-up bar with your palms facing towards each other, hands shoulder-width apart.
  • Hang freely from the bar with your arms fully extended and your back straight.
  • Engage your core muscles and squeeze your shoulder blades together as you exhale.
  • Pull yourself upward by driving your elbows towards the ground while keeping your back straight and your feet off the ground.
  • Continue pulling until your chin is above the bar.
  • Pause for a moment at the top of the movement, squeezing your back muscles.
  • Slowly lower yourself back to the starting position with control, allowing your elbows to extend fully.
  • Repeat the exercise for the recommended number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to target the brachialis muscle effectively.
  • Warm up your upper body with dynamic exercises like arm circles or shoulder stretches.
  • Gradually increase the difficulty by adding resistance bands or weights to challenge the brachialis muscle.
  • Include other compound exercises like chin-ups or rows to work other muscles in the upper body.
  • Ensure you have a stable and secure pull-up bar or equipment to prevent accidents.
  • Incorporate rest days between workouts to allow for muscle recovery and growth.
  • Listen to your body and modify the exercise as needed to avoid strain or injury.
  • Maintain a balanced diet that includes protein-rich foods to support muscle development.
  • Stay consistent with your workouts to see progress and improvements over time.
  • Consult with a fitness professional for guidance on proper progression and personalized workout plans.

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