Brachialis Pull Up

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms Back

Muscle Activation

Forearms

90%

Biceps

10%

Equipment

Pull-up Bar

Setup / Starting Position

Hang from a pull-up bar with an underhand grip, hands slightly wider than shoulder-width apart.

Exercise Position

Pull yourself up until your chin clears the bar, focusing on bending your elbows and squeezing your upper arms towards your sides.

Form & Performance

Lower yourself back down with control until your arms are fully extended, but avoid locking out your elbows at the bottom.