Brachialis Pull-up
Overview
How to do it
- 1
Narrow Grip
Take the pull-up bar with your hands set closer than shoulder-width apart. This can move some of the work away from the biceps and toward the brachialis during the pull-up.
- 2
Half-Pull
Do not chase a full pull-up to your chest. Pull up only halfway, stopping when the bar reaches the top of your head. This reduces the range of motion and puts the focus on the early elbow flexion phase, where the brachialis is most active.
Form tips & common mistakes
No matter how you modify it, keep your technique clean to help prevent injury.
If pull-ups are new to you, use assisted versions or negatives (slowly lowering yourself down) before you try full narrow grip or half pull-ups.
For balanced arm development, add other brachialis-focused exercises to your program, such as concentration curls, along with pull-up variations.
Benefits
As you train this muscle more often, it gets stronger and can make full pull-ups feel more manageable.
Brachialis pull-ups can sharpen your form and technique, which matters for reducing injury risk and getting the most from your training.
