Brachialis Pull Up: Simple Way To Work Your Biceps Without Weight

Are you struggling to do a brachialis pull up? You’re not alone. Many people find it difficult to perform this exercise due to weak or underdeveloped brachialis muscles. This often happens because people focus too much on the biceps instead of engaging all of their elbow flexors. It’s an easy mistake to make, but don’t worry, there is a solution. In this post, we will dive into the brachialis muscle, its importance, and how to specifically train it to help you master the brachialis pull up. Get ready to take your upper body strength to the next level.

Brachialis Pull Up Summary

Graphic image of a fit man performing alternate cable triceps extensions.

Brachialis Pull Up Instructions

  • Reach up and grab the bar with a shoulder-width overhand grip.
  • Pull your body up while maintaining your elbows, bending directly to the side. Stop before the top of your head reaches the height of your hands.
  • Lower your body until your arms and shoulders are fully extended.
  • Continue your Brachialis Pull Up for a complete set.

Video Tutorial

Brachialis Pull Ups

Brachialis Pull Up Muscles

Target (Agonist)


Dynamic Stabilizers


  • None

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the brachialis pull up exercise highlighted in red and the rest in blue.

Benefits of Brachialis Pull Up

The Brachialis Pull Up exercise is an effective way to target both the biceps brachii and brachialis muscles. This exercise can help to build strength and muscle mass in the arms, and can be used as part of a strength training or fitness routine. Performing this exercise can lead to improved shoulder stability, as well as enhanced grip strength. This exercise helps to activate both the biceps brachii and brachialis muscles, which can help to improve overall upper body strength and performance. Additionally, this exercise can help to develop coordination between the biceps and triceps, which can lead to improved balance and stability.

Tips for Performing Brachialis Pull Up

If you’re seeking to take your brachialis pull up to the next level, then you’re at the right place. Using these tips can allow you to maximize the advantages of this amazing workout. Concurrently with building your biceps muscles, increasing mobility, and also a lower chance of injury can all be accomplished with this exercise. It is time to begin and explore how these tips will benefit you.

  • Make sure you have enough space to do the exercise: Brachialis pull ups need a good amount of space so you can properly extend your arms and keep your body straight while doing the exercise. This will help you maximize the effectiveness of the exercise.
  • Keep your shoulder blades together and your chest open: When you are doing a Brachialis pull up, it is important to keep your shoulder blades together and your chest open throughout the entire exercise. Doing this will help you engage your muscles more effectively and get more out of the exercise.
  • Use proper form: To ensure you get the most out of each rep, it is important to focus on using proper form when doing a Brachialis pull up. This means keeping your core tight and maintaining a straight line from your head to your feet as you complete each rep. Doing this will help you get the best results from this exercise.

Benefits and Tips Video

Brachialis Muscle Anatomy: Origin, Insertion, Workout Exercise, Action

Frequent Mistakes To Avoid

When it comes to conducting brachialis pull up, avoiding typical errors is usually the difference between an effective workout and a debilitating injury. Also, to maximize the benefits of the exercise, proper technique is critical. By preventing these common mistakes, you may raise your performance and get the results you want. But relax, it’s not quite as difficult as it might seem. By knowing the errors to avoid and taking the appropriate actions, you may complete the exercise safely and effectively. Let’s begin by avoiding these typical mistakes and add this exercise to your training regimen.

  • Not using proper form: Not using proper form when doing the Brachialis Pull Up can lead to serious injury and decreased effectiveness of the exercise.
  • Not engaging the core: Not engaging the core during the exercise can reduce its effectiveness and may lead to injury if too much strain is placed on the arms.
  • Going too fast: Going too fast when doing the Brachialis Pull Up can lead to sloppy form and an increase in the risk of injury due to improper technique.

Find More Bodyweight Exercises Here

Variations and Complementary Exercises

If you’re looking to switch up your Brachialis Pull Up workout routine, there are several variations, complementary, and alternative exercises to choose from. These exercises will work similar muscles as the Brachialis Pull Up, allowing you to keep your arms and shoulders strong and toned. Below is a list of exercises to try for a balanced workout.

Rear Pull Up

Graphic image of Rear Pull Up.

Rear Pull Ups are an effective alternative or complementary exercise to the Brachialis Pull Up. This exercise is done by pulling yourself up to a bar with your palms facing outwards, and then slowly lowering your body back down. It is excellent for developing the strength of your lats, traps, and rhomboids, and also helps in strengthening your arms, back and shoulders. Unlike the Brachialis Pull Up, Rear Pull Ups target the back muscles more than the arms. This makes them a great option for those looking to build overall upper body strength without overworking the arms.

Wide Grip Pull Up

Graphic image of Wide Grip Pull Up.

Wide Grip Pull Up is an excellent complementary or alternative exercise for Brachialis Pull Up. It involves gripping the pull up bar with your hands slightly wider than shoulder-width apart and engaging your lats to pull your chest up to the bar. This exercise targets the lats, rhomboids, biceps, and other back muscles and can provide more overall upper body strength than Brachialis Pull Up. Additionally, Wide Grip Pull Up can help to build a strong back and improve posture.

Weighted Pull Up

Graphic image of Weighted Pull Up.

Weighted Pull Up is a great complementary or alternative exercise to Brachialis Pull Up. This exercise helps to build strength and power, while also helping to improve the mobility of the shoulder and elbow joints. Weighted Pull Up is a great way to strengthen and condition the entire upper body, as it works the back muscles, biceps, triceps, core, and more. This exercise can be done with either a barbell or a dumbbell and is great for those who are looking for an extra challenge in their workout routine.

Check Out These Top Bodyweight Exercises

Assisted Pull Up

Graphic image of Assisted Pull Up.

Assisted Pull Up is a great complementary or alternative exercise to the Brachialis Pull Up. It helps to strengthen the back, arms, and shoulders while increasing mobility and flexibility. The assisted pull up can be done with a partner, a machine, or a band. By providing assistance, the assisted pull up makes the exercise more accessible for those who are unable to perform a regular pull up. The assisted pull up also allows for more repetitions and more control over the range of motion, which can help build strength and muscle endurance.

Chin Up

Graphic image of Chin Up.

Chin Up is a great exercise for building upper body strength and can be used as a complementary or alternative exercise to Brachialis Pull Up. Chin Up requires you to pull your chin above the bar, while Brachialis Pull Up requires you to pull your elbows back. Both exercises require you to pull your body up and engage your back, shoulders, and arms. Chin Up is great for targeting your back muscles and helping to build overall upper body strength. It is an effective way to increase your pull-up strength and can be used as an alternative or complementary exercise to Brachialis Pull Up.

Muscle Up

Graphic image of Muscle Up.

The Muscle Up is a great alternative or complementary exercise to the Brachialis Pull Up. It is a more advanced exercise that requires a great deal of upper body strength and coordination. The exercise is performed by starting in a dead-hang position and then pulling your body up and over the bar, transitioning into a dip position with arms extended. This exercise will engage multiple muscle groups and help to build strength, power, and endurance in the upper body. The combination of the pull up and dip motion makes it an effective way to target the biceps, triceps, chest, and back muscles. Additionally, the Muscle Up increases shoulder stability and mobility due to the range of motion needed to complete the exercise.

Find More Arms Exercises Here

Opposing Complementary Exercises

In addition to the Brachialis Pull Up exercise, there are a few other exercises that can help to strengthen and balance the opposing muscles. These exercises should be included in your workout routine to ensure that your muscles are properly balanced and working together. Below is a list of exercises that can be done to complement the Brachialis Pull Up.

Shrugs With Bands

Graphic image of Shrugs With Bands.

Shrugs with bands are a great way to complement the exercise Brachialis Pull Up. By using the opposing muscle group, these shrugs help to build strength in the shoulders and upper back, which is essential for performing the Brachialis Pull Up. Not only do these shrugs help to strengthen the shoulders and back, but they also help to improve range of motion and flexibility in the muscles used for the exercise. This allows for a more efficient and effective performance of the Brachialis Pull Up, while also reducing the risk of injury.

Dumbbell Shrug

Graphic image of Dumbbell Shrug.

The Dumbbell Shrug is a great complement to the Brachialis Pull Up exercise as it works the opposing muscle group. By doing the Dumbbell Shrug, you are working the traps and upper back muscles, which are opposite of the Brachialis Pull Up, which works the biceps and forearms. Doing both exercises will ensure your upper body muscles are strong and balanced.

Cable Shrug

Graphic image of Cable Shrug.

The Cable Shrug is a great complement to the Brachialis Pull Up exercise as it works the opposing muscle group. This exercise helps to develop the muscles in the back and shoulders by engaging the trapezius, rhomboids, and levator scapulae. The motion involved in the Cable Shrug helps to increase strength in these muscles and provide a counterbalance to the Brachialis Pull Up. With both exercises combined, users can get a full body workout that helps to increase overall strength and stability.

Build Bigger Arms with Brachialis Pull Ups

One muscle group that is often neglected when it comes to arm workouts is the brachialis muscle. However, by targeting this muscle you can greatly increase the size and strength of your arms. Brachialis pull ups are a great exercise to achieve this. By pulling yourself up with your palms facing towards your body, you engage the brachialis muscle, as well as the biceps and upper back. Incorporating this exercise into your workout routine can help you achieve those bigger and more defined arms you’ve been working towards.

References: Wikipedia | | | Comprehensive List of Arms Bodyweight Exercises

Pin image for brachialis pull up post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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