This exercise involves performing a pull up while focusing on engaging the brachialis muscle, which is located in the upper arm. It can help to increase arm strength and size.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Targets the brachialis muscle, which is located underneath the biceps and helps to increase arm size and strength
- Improves grip strength and overall upper body strength
- Engages multiple muscle groups including the back, shoulders, and core
- Variation of traditional pull ups, adding variety to a workout routine
- Can be modified for different fitness levels by adjusting the grip width or using assistance bands
How to perform
- Find a pull-up bar and grip it with your palms facing towards you, shoulder-width apart.
- Hang from the bar with your arms fully extended.
- Engage your core and pull your shoulder blades down and back.
- Bend your elbows and pull your body up towards the bar, keeping your elbows close to your body.
- As you pull up, focus on contracting your brachialis muscle, which is located on the front of your upper arm.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary
Traps
Primary
Back
Primary