Brachialis Pull-Up
The pull-up done for the arms: an overhand grip at shoulder width or narrower, the elbows kept in front and closing hard, so the brachialis does more than in a regular pull-up.
How to do it
Setup
Hanging from a pull-up bar, overhand grip at shoulder width or a little narrower, arms straight, legs quiet.
Steps
- Pull the chin over the bar by bending the elbows hard.
- Keep the elbows in front of the body rather than driving them back.
- Lower slowly to a dead hang.
Common mistakes
Kipping or swinging the legs to get up: a still body, even if the reps are fewer. Elbows flaring back as in a wide pull-up: they stay forward so the arms do the work. Dropping into the bottom: lower slowly and hang fully before the next rep.
Breathing
Exhale on the pull, inhale lowering.
