Brachialis Pull up Exercise Guide
Exercise Profile
- Target
- Brachialis
- Equipment
- Body weight
- Body Part
- Forearms
- Primary Muscle
- Brachialis
- Secondary Muscles
- Levator Scapulae, Trapezius Lower Fibers, Brachioradialis, Teres Major, Trapezius Middle Fibers, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Brachialis Chin-Up
Visualised Target Muscle Groups
Front
Back
How to: Brachialis Pull up
- Grab the pull-up bar with a palms-up grip.
- Hang with your arms fully extended at shoulder-width apart.
- Pull yourself up until your chin is above the bar, keeping your elbows close to your body.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Pulling too fast and using momentum.
- Not fully extending the arms at the bottom of the movement.
- Neglecting to engage the back muscles.
Modifications
- Use a resistance band for assistance.
- Perform the exercise with feet on a bench to reduce body weight.
Tips
- Engage your core while performing the pull-up.
- Focus on slow, controlled movements to enhance muscle engagement.
- Avoid swinging your body—keep the movement smooth.
Brachialis Pull up Alternatives
Tags
pull-up
forearms
strength
bodyweight
biceps
upper body
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