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Biceps · Advanced

Neutral-Grip Brachialis Pull-Up

Vertical pulling drill that develops back and arm strength using bodyweight, with emphasis on the biceps, latissimus muscles and upper back.

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Neutral-Grip Brachialis Pull-Up demonstration

Exercise overview

Training details

BicepsForearmsLatsUpper Back

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Grasp parallel pull-up handles with the palms facing each other.
  2. 02Begin from a controlled active hang with the trunk braced and legs quiet.
  3. 03Drive the elbows down and pull until the chin clears the handles without craning the neck.
  4. 04Pause briefly with the shoulders away from the ears.
  5. 05Lower for two to three seconds to straight arms without dropping into the shoulders.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationNeutral-Grip Pull-UpRelated variationHammer Grip Pull up on Dip CageRelated variationClose-Grip Pull-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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