How Well Do Pull Ups Work Forearms

man doing pull ups for do pull ups work forearms

Are you a fitness buff looking for ways to achieve a balanced arm look due to your muscular biceps? After all, unless the rest of your arm has strength and bulk similar to your biceps, their size is not fruitful. You must have heard some coaches preach about the importance of pull-ups. So, how well do pull ups work forearms? Let’s find out.

How Do Pull Ups Work Forearms?

Most fitness experts will agree when we say that forearms do not require a lot of dedicated exercises. This is primarily because almost all upper-body exercises target the forearms in one way or another. The brachioradialis – or the forearms – are essentially assisting muscles in almost all workouts that involve the shoulders, lats, and biceps.

Since pull-ups are the most effective and complex upper body exercise, they do work the forearms significantly. Forearms are one of the several muscles that assist in performing a pull-up in its right form.

When in motion, pull-ups might not help achieve the tension you expect in your forearms. However, pull-ups do prove beneficial for your forearms when you’re locked in the neutral or dead-hanging position. When the body is in the head-hanging position, it is up to your forearms to balance your body weight and maintain a grip on the chin bar.

The forearms assist the back muscle or the latissimus dorsi in creating the full motion required for a pull-up. They also help stabilize the elbows and allow smooth and risk-free motion, as long as your body isn’t swinging.

Do Pull Ups Work Forearms Better Than Chin Ups?

When we consider pull-ups and chin-ups regarding forearm stimulation, you will hardly notice any difference. Even though their primary focus is on different muscle groups, the minor ones involved get the same tension. Forearms are one of those minor muscles involved in pull-ups and chin-ups.

Chin-ups are slightly more beneficial for shoulders, while pull-ups are better for the back. However, both exercises require the same amount of elbow stabilization and share the same dead-hanging position. Therefore, the effect they have on the forearms is more-or-less the same.

forearms for do pull ups work forearms

How Many Time Should I Do Pull Ups To Work Forearms?

If the only exercise you’re focusing on is pull-ups, you can perform five reps of ten pull-ups each thrice a week. However, if you also perform forearm-specific exercises such as hammer curls, reverse curls, or wrist rollers, you can consider reducing the frequency of your pull-ups.

Much like any other muscle group, it is advisable to give your forearms 24-hour rest. You can adjust the stress on your forearms by adjusting the time you stay in the neutral position of a pull-up.


Pull-ups are a great way to work your forearms. However, as assistor muscles, they do not require dedicated work out unless you are either looking for a buff or a balanced appearance. To enhance your forearm workout, you can perform other dedicated exercises such as hammer curls.

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