Brachialis Pull-up

Cómo hacer el Brachialis Pull-up

1. 1Set up parallel neutral-grip handles or a bar attachment so your palms face each other, roughly shoulder-width apart.
2. 2Reach up and grip the handles firmly, then hang at full arm extension with your shoulders active rather than slumped.
3. 3Brace your core and pull your shoulder blades down and back to set your scapulae before you begin pulling.
4. 4Drive your elbows down and slightly forward, leading with your forearms to pull your chest toward the handles.
5. 5Keep your wrists straight and neutral throughout so the brachialis and brachioradialis stay loaded.
6. 6Pull until your collarbone is near the handles, pausing briefly at the top without swinging.
7. 7Lower yourself under control to a full hang, resisting the descent for a slow two-to-three second count.
8. 8Complete your reps, then step or drop down to the floor with control.

Consejos de técnica

• Keep the movement strict and avoid kipping or swinging so tension stays on the brachialis and forearms.
• Think about driving your elbows toward your hips rather than just pulling with your hands.
• Use a slow, controlled negative on the way down to build forearm and arm strength through the full range.
• If full reps are too hard, loop a resistance band under your feet or use an assisted pull-up machine to scale the load.

Errores comunes

• Bending the wrists or curling them inward, which shifts load off the brachialis and strains the wrist joint.
• Swinging or kipping the body to generate momentum, which cheats the rep and removes tension from the target muscles.
• Only pulling halfway up, which shortens the range and limits arm and back development.
• Dropping quickly out of the top, wasting the eccentric portion where much of the strength is built.

Preguntas frecuentes