Brachialis Narrow Pull-ups
- Músculo objetivo
- Brachioradialis
- Músculos sinergistas
- Biceps Brachii, Brachialis
- Equipamiento
- Body weight
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
Brachialis narrow pull-ups are a bodyweight pulling exercise that emphasizes the forearm flexors, primarily targeting the brachioradialis, with strong assistance from the biceps brachii and brachialis. The narrow, close hand spacing shifts more of the work onto the upper arms and forearms, making this a useful variation for building arm pulling strength.
Cómo hacer el Brachialis Narrow Pull-ups
- 1Grip the pull-up bar with your hands close together, about a hand-width apart or less, with your palms facing away from you.
- 2Hang at full arm extension with your shoulder blades pulled down and your core braced.
- 3Begin the pull by driving your elbows down toward your ribs, keeping them tracking close to your body.
- 4Continue pulling until your chin clears the bar, squeezing your arms and upper back at the top.
- 5Hold the top position briefly without letting your shoulders shrug up toward your ears.
- 6Lower yourself under control back to a full dead hang, keeping tension in your arms.
- 7Reset your shoulder position and repeat for your target reps, then step down safely.
Consejos de técnica
- Keep your elbows tucked and tracking close to your torso to load the brachioradialis and brachialis rather than swinging.
- Pull your shoulder blades down and back before each rep to set a stable base and protect your shoulders.
- Use a slow, controlled descent (2–3 seconds) to build strength and avoid dropping into the dead hang.
- If you can't complete clean reps, use a resistance band under your feet or a controlled negative-only descent.
Errores comunes
- Using momentum or kipping to swing up, which removes tension from the arms and increases shoulder strain.
- Flaring the elbows wide instead of keeping them close, which reduces the load on the brachialis and brachioradialis.
- Stopping short of full extension at the bottom, which shortens the range of motion and limits strength gains.
- Shrugging the shoulders up toward the ears at the top, which loads the traps instead of the target muscles and stresses the neck.
Preguntas frecuentes
What muscles do brachialis narrow pull-ups work?
They primarily target the brachioradialis (a forearm flexor), with the biceps brachii and brachialis assisting. The narrow grip places extra emphasis on the upper arms and forearms.
How narrow should my grip be?
Set your hands close together, roughly a hand-width apart or less. A narrower spacing increases the demand on the brachioradialis, brachialis, and biceps compared with a standard wide pull-up.
Are brachialis narrow pull-ups good for beginners?
They are demanding because they load the arms heavily. If you can't do a full rep, start with band-assisted reps or slow negative-only descents to build the strength.
How many sets and reps should I do?
For most lifters, 3–4 sets of 5–10 controlled reps works well. If you can do more than 10 clean reps, add a slow tempo or extra resistance to keep it challenging.
