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The brachialis is an influential arm muscle located beneath the biceps. It’s responsible for elbow flexion and forearm stability.
When most people think of typical barbell arm workouts, the brachialis muscle does not immediately come to mind. However, it is very important to strengthen the brachialis to improve overall arm strength and definition. It’s a key elbow flexor that’s often seen as part of the biceps by some people.
In this article, we discuss ten beneficial brachialis workouts with a unique and effective approach to developing them. You will find descriptive instructions on how to execute each exercise, including tips on muscle engagement and benefits.
10 Brachialis Exercises Worth Trying
This article provides a descriptive guide on the following brachialis exercises to enhance your upper-body workout routine.
- Dumbbell Concentration Curl.
- Barbell Preacher Curl.
- Dumbbell Preacher Curl.
- Cable Preacher Curl.
- EZ Bar Preacher Curl.
- Pull-Up.
- Dumbbell Zottman Curl.
- Dumbbell Hammer Curl.
- Dumbbell Cross-Body Hammer Curl.
- Chin-Up.
They work for a variety of workout goals and can be customized based on fitness level and experience. You can modify them as part of a beginner arm workout or incorporate them into an advanced powerlifting routine.
10 Brachialis Workout Exercises You Should Try
The exercises below are designed to target and strengthen your brachialis and surrounding muscles. You can perform them as listed or in the order of your preference.
Dumbbell Concentration Curl
The dumbbell concentration curl uses a normal bicep curl motion but with a slightly different body position. You lean forward slightly while curling like you’re concentrating on the motion. The working arm rests on your thigh, providing targeted isolation.
The dumbbell concentration curl is a beneficial exercise for isolating and defining the brachialis and surrounding flexor arm muscles. The brachialis is essential for elbow flexion and enhances the overall aesthetics and functionality of the arm. It works to stabilize the shoulders while you flex the elbow which increases the muscles activation during this exercise.
By targeting the brachialis, concentration curls help improve elbow joint health and overall arm mass and strength. Ensure to avoid momentum and maintain a controlled range of motion to achieve the maximum benefits.
How To Do
- Sit on the edge of a bench with feet flat on the floor, shoulder-width apart.
- Hold a dumbbell in one hand with a supinated (palm facing up) grip.
- Lean forward and place the back of your upper arm on your inner thigh, fully extended.
- Keep the other arm on your other knee to ensure balance.
- Inhale and engage your core. Exhale as you slowly curl the dumbbell upward to shoulder level.
- Hold at the top for a count and squeeze to engage the biceps.
- Inhale as you slowly lower the dumbbell back to the starting position and fully extend your arm.
Tips
- Maintain a controlled movement to maximize engagement and avoid momentum.
- Extend and contract your arm through the full range of motion.
- Maintain proper breathing technique by exhaling as you curl the dumbbell upward and inhale to lower back to the starting position.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Barbell Preacher Curl
The barbell preacher curl is another exercise that targets the biceps while also strengthening the brachialis and wrist flexors. It is performed using a preacher bench which stabilizes the upper arms reducing shoulder involvement and further isolating the biceps.
The preacher curl activates the brachialis during the upward curling phase. As you curl the weight upward to your chest, the brachialis works to stabilize the arm during elbow flexion.
This exercise will also present different results depending on the grip used. A narrow grip increases activity in the biceps long head, while a neutral grip results in higher brachialis activation rates.
Studies show that the brachialis can reach maximum activation rates at around 70%–90% of elbow flexion. During the preacher curl, this would be towards the top of the concentric action when the barbell reaches shoulder height.
How To Do
- Adjust the preacher bench to comfortably fit your height. Your feet should be flat against the floor with your chest in line with the preacher pad.
- Sit on the bench and rest your upper arms on the pad.
- Reach forward and grasp the barbell with an underhand grip (palms facing up). Ensure your arms are extended and your hands are shoulder-width apart.
- Inhale and engage your core. Exhale and slowly curl the barbell upwards towards your shoulders.
- Hold at the top for a count while engaging the biceps and brachialis muscles.
- Inhale as you slowly lower the barbell and extend your arms back to the starting position.
Tips
- Make sure the seat is set up comfortably to your chest height to maintain proper form and avoid straining.
- Move through a full range of motion and contract your arms to fully engage the biceps and brachialis muscles.
- Avoid using momentum or swinging the barbell to lift the weight.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Preacher Curl
The dumbbell preacher curl uses the same movement pattern as the barbell preacher curl above but with dumbbells. This means that each arm needs to work independently, helping you to work on potential muscular imbalances.
Like the other exercises on the list, this one is beneficial for elbow flexion and forearm strength. While similar to a traditional dumbbell curl, the bench helps stabilize the upper arm and isolate the biceps and brachialis.
This exercise primarily targets the biceps but also develops the brachialis and wrist flexors assisting in elbow flexion and stability. These muscles are crucial for aiding controlled curling movements while preventing strain or injury to the wrist and elbow joints.
How To Do
- Adjust the preacher bench to comfortably fit your height. Your feet should be flat on the floor with your chest in line with the preacher bench.
- Sit on the bench with your upper arms and chest against the pad for stability.
- Reach forward and grasp the dumbbells with an underhand grip (palms facing up) and your arms fully extended.
- Inhale and engage your core. Exhale and slowly curl the dumbbells upwards towards your shoulders.
- Hold at the top for a second while concentrating on contracting the biceps and brachialis muscles.
- Inhale as you slowly lower the dumbbells and extend your arms back to the starting position.
Tips
- Focus on exhaling as you lift the dumbbell and inhaling as you lower back down.
- Avoid using too much weight. Your arms should remain flat against the pad as you curl up. If they don’t, drop the weight.
- Engage your biceps and brachialis at the top of the movement to increase muscle activation.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Preacher Curl
The cable preacher curl primarily targets the biceps and brachialis muscles using a cable machine and preacher bench. The preacher bench increases shoulder stability which further isolates the brachialis and elbow flexors.
This exercise is great for building a strong brachialis as the cable machine provides continuous tension which enhances muscle hypertrophy. It is also easier on the joints than dumbbell or barbell curls allowing for more controlled movements. It requires fewer stabilizer muscles to maintain the correct movement pattern, making it a great exercise for beginners.
Although this exercise primarily targets the biceps, it’s very effective at developing the brachialis as it assists in elbow flexion and shoulder stability. Additionally, variations in grip will adjust the emphasis on the target muscles. A neutral or pronated (overhand) grip will provide greater brachialis engagement while a supinated (underhand) grip will increase bicep activation.
How To Do
- Adjust the preacher bench to comfortably fit your height. Place it in front of the cable machine.
- Attach a straight or EZ-curl bar to the low pulley of the cable machine. Load the weight that aligns with your comfort level and fitness goals.
- Sit on the bench with your feet flat on the ground and your chest and upper arms against the pad.
- Grip the bar with an underhand (palms facing up) grip, arms extended, and hands shoulder-width apart.
- Inhale and engage your core. Exhale and slowly curl the bar upwards towards your shoulders, keeping your upper arms stationary.
- Hold at the top for a count and focus on squeezing the biceps and brachialis muscles.
- Inhale and lower the bar back to the starting position. Extend your arm at the bottom to fully stretch the biceps and brachialis before starting the next rep.
Tips
- Engage your core throughout the movement to reduce strain on the lower back.
- Avoid using too much weight so your arms remain flat against the pad as you curl up.
- Squeeze your biceps and brachialis at the top of the movement to increase muscle activation.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
EZ Bar Preacher Curl
The EZ bar preacher curl is an upper arm isolation exercise targeting the biceps and brachialis muscles. It uses the same movement pattern as a normal preacher curl but with an EZ bar, which changes the grip and muscle activation.
This exercise uses an angled grip EZ bar which increases the focus on the brachialis, leading to more defined arms. It activates the wrist flexors which support grip strength and flexing of the wrist and fingers. The bar also reduces strain on the wrists and elbow joints and increases shoulder stability.
This exercise provides many benefits to an upper-arm workout. The fixed position and controlled movement enabled by the preacher bench increases hypertrophy in the bicep and brachialis. It also helps stabilize the upper arms and increases the strength of the elbow flexors.
How To Do
- Begin by adjusting the preacher bench to comfortably fit your height. Set up the EZ bar weight according to your fitness level and goals.
- Sit on the bench with your feet flat on the ground and chest against the pad for stability.
- Hold the EZ bar with an underhand (palms facing up) grip, arms extended, and hands shoulder-width apart.
- Inhale and engage your core. Keep your arms steady and slowly curl the EZ bar upwards until the bar is at shoulder height.
- Hold for a count at the top of the movement while engaging the biceps and brachialis muscles.
- Exhale as you lower the bar back down, extending your arm to fully stretch the biceps and brachialis.
Tips
- Engage your core throughout the movement, being careful not to strain the lower back.
- Focus on engaging your biceps and brachialis, and avoid using shoulder or torso momentum to raise the bar.
- Make sure to correctly adjust the preacher bench to comfortably fit your height.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pull-Up
The pull-up is an effective exercise that primarily develops the latissimus dorsi and lower trapezius muscles. The posterior deltoids, biceps, wrist flexors, and wrist extensors work as secondary movers.
It involves lifting your body weight to a straight bar using an overhand, shoulder-width grip. While the pull-up primarily targets the upper back muscles, the brachialis engages to flex the elbows to lift the chest.
The pull-up is beneficial for improving elbow joint health and overall arm mass and strength. It uses a functional movement pattern that translates well into daily activities involving lifting and pulling.
How To Do
- Begin by standing under a sturdy pull-up bar to hold your weight.
- Grip the bar with an overhand grip (palms down) and hands slightly wider than shoulder-width.
- Inhale and engage your core. Let your legs hang with knees slightly bent and ankles crossed.
- Exhale as you contract your shoulder blades, bend your elbows, and lift your chest towards the bar.
- Continue pulling until your chin is just over the bar. Focus on engaging your shoulder and back muscles throughout the movement.
- Hold at the top for a count, continuing to engage the target muscles.
- Inhale and slowly lower back to the starting position until your arms are fully extended.
Tips
- Engage the core throughout the full movement to reduce potential lower back stress.
- Avoid swinging or using momentum. This helps to maximize muscle engagement.
- Focus on squeezing your biceps and brachialis to optimize results.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Zottman Curl
The dumbbell Zottman curl primarily targets both heads of the biceps. Secondary movers include the brachialis, brachioradialis, wrist flexors, and wrist extensors. It also engages the wrist flexors and extensors due to the wrist rotational movement.
By rotating the wrists, the dumbbell Zottman curl creates a unique stimulus that encourages balanced muscle development and hypertrophy. This approach also improves grip strength and forearm endurance.
How To Do
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand with an underhand (palms facing up) grip.
- Keep your arms extended by your sides and your elbows in by your torso.
- Inhale and engage your core. Exhale and slowly curl the dumbbells upward to shoulder level, keeping your elbows in the same position.
- Focus on engaging your biceps as you curl up. Your forearms should be the only movers.
- At the top of the movement, rotate your wrists so your palms are facing down, maintaining control throughout.
- Inhale and slowly lower the dumbbells back down. Focus on engaging the brachialis for maximum engagement.
- At the bottom of the movement, rotate your wrists back to an underhand grip to prepare for the next repetition.
Tips
- Hold for a count at the top of the movement to facilitate maximum engagement of the brachialis.
- If you experience any wrist pain or discomfort, stop performing the exercise until after consulting with a fitness professional.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Hammer Curl
Dumbbell hammer curls are similar in technique to a traditional dumbbell bicep curl. However, rather than using an underhand grip, you use a neutral grip. This increases the focus on the forearms which promotes a more well-rounded routine.
This exercise primarily targets the biceps long heads, brachialis, and brachioradialis muscles. There is secondary activation from the biceps short heads and wrist extensors. These muscles work together to provide stability to your elbow joint during the flexion movement.
Dumbbell hammer curls provide exercise variety to develop the upper arms while still enabling increased volume. This will contribute to your goal of achieving increased upper arm development and muscle hypertrophy.
How To Do
- Begin standing with your feet shoulder-width apart and hips facing forward.
- Hold one dumbbell at each side using a neutral grip, with palms facing inwards.
- Inhale and engage your core.
- Exhale as you raise the dumbbells to shoulder height. Ensure to keep your elbows in close to your sides, maintaining stability and control in the upper body.
- Hold at the top for a count, concentrating on squeezing the biceps.
- Inhale as you slowly lower the dumbbells back down until your arms are fully extended, controlling the movement throughout.
Tips
- Maintain a neutral grip as you curl the dumbbell up with palms facing inward.
- Use stable and controlled movements. Avoid swinging or using momentum through the full range of motion.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Cross-Body Hammer Curl
The dumbbell cross-body hammer curl is similar to a dumbbell hammer curl but brings the arm across the body. This applies a slightly different stimulus to the target muscles. It primarily targets the biceps short heads and wrist extensors. The biceps long heads act as the secondary movers.
The dumbbell cross-body hammer curl is an effective workout to build overall upper body strength and definition. It improves wrist strength and stability required to bring the dumbbell across your body using controlled movement.
How To Do
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Keep your arms fully extended and at your sides, holding the dumbbells with a neutral grip.
- Inhale and engage your core. Keep your back straight and your chest up.
- Exhale and curl the dumbbell in your right hand across your body towards your left shoulder.
- Keep your elbow close to your body and focus on contracting your brachialis and biceps to lift the weight.
- Lift until the dumbbell reaches shoulder level, maintaining a controlled motion.
- Hold at the top for a count, then inhale as you slowly lower the dumbbell back to the starting position.
- Repeat the movement with your left hand, curling the dumbbell towards your right shoulder.
Tips
- Keep your back straight and shoulders relaxed to prevent excess strain. Engage your core muscles to maintain stability throughout the exercise.
- Keep your elbows in close to your body. Avoid letting them flare out as this reduces the exercise effectiveness.
- Keep wrists neutral to avoid joint strain. If you experience any wrist pain or discomfort, stop performing the exercise until after consulting with a fitness professional.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chin-Up
The chin-up involves lifting your body weight to a straight bar. However, it uses a narrower, underhand grip. This increases bicep and brachialis activation in addition to targeting the latissimus dorsi and trapezius muscles.
Chin-ups work the back and shoulders, while also engaging the core. The underhand grip increases the emphasis on the brachialis, making them very beneficial for defining and strengthening the upper arms.
How To Do
- Stand under a sturdy pull-up bar to hold your weight.
- Grip the bar with an underhand grip and hands shoulder-width apart or slightly narrower.
- Inhale to engage your core. Let your legs hang with knees slightly bent and ankles crossed.
- Exhale as you contract your biceps, bending your elbows and lifting up towards the bar.
- Continue lifting until your chin is above the bar. Focus on contracting your biceps, shoulders, and back muscles throughout the movement.
- Hold at the top for a second while engaging the target muscles.
- Inhale and slowly lower back down to the starting position until your arms are fully extended.
Tips
- Avoid swinging or using momentum to lift yourself to maintain proper technique and muscle engagement.
- Focus on keeping the elbows in and forward as you lift to the bar.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Anatomy Of The Brachialis
Brachialis
Muscle which starts at the middle of your upper arm and connects just below the elbow.
The brachialis is an upper arm muscle located beneath the biceps. It plays a significant role in flexing the elbow making it invaluable for forearm strength, extension, and general arm movement.
The brachialis differs from other arm muscles like the biceps brachii because it is a single-headed muscle. Unlike the biceps which crosses both the elbow and shoulder joint, the brachialis is a pure elbow flexor. This means it provides elbow flexion at all limb positions.
Elbow flexion is measured by the angle between the upper arm and forearm with full extension reaching 180 degrees. When executed correctly, many of the exercises discussed can achieve elbow flexion of 130–150 degrees. This is why arm workouts targeting the brachialis are effective for improving elbow joint health and strength.
A study examined the difference between elbow flexors at different contraction rates when holding an elbow flexion movement. At 60% of a maximum voluntary contraction, the brachialis showed the highest activation rate at approximately 50%. This was compared to both biceps heads and the brachioradialis.
Benefits Of Brachialis Workouts
Brachialis workouts have several main benefits for improving your fitness and overall health making them worthwhile additions to your routine. We discuss these benefits in greater detail below.
Builds Muscles
Building muscle, or hypertrophy, involves applying resistance to the target area which breaks down the muscle fibers. As they recover and rebuild, they become stronger and appear larger. Increasing training volume is critical to this process as greater volume leads to increased hypertrophy.
The brachialis workouts we discussed effectively target the brachialis, biceps, and surrounding muscles with varying approaches. This increases the training volume to the focus area while avoiding overtraining or muscle burnout. It also enables you to achieve the intended results in a shorter period.
These brachialis workouts are effective at building multiple muscles in your forearms when executed as described using the proper technique. The brachialis is a key elbow flexor during all limb positions which increases the efficiency of movement patterns for building muscle.
Expert tip
To achieve greater muscle activation, focus on contracting your biceps at the top of the movement.
Improves Aesthetics
To improve aesthetics, you need to perform targeted resistance training to tone and sculpt muscles. Certain aspects contributing to a desired physique involve defined and muscular arm muscles, especially bicep peak and size.
The brachialis muscle sits just beneath the biceps, contributing to the overall size and appearance of the bicep and upper arm. Developing the brachialis muscle can contribute to a more defined bicep peak and overall fuller appearance of the upper arm. This improves arm symmetry and muscle balance, leading to more toned and sculpted arms.
Therefore, strengthening the brachialis is a great way to improve upper arm aesthetics and contribute to a well-rounded, desirable physique. The exercises discussed are great additions to any general upper-body routine. They would especially be beneficial in arm workouts for women who are striving to improve their arm strength and appearance.
Enhances Performance
Enhanced performance involves improving your ability to execute different exercises and lifts using proper techniques with more power and control. Improved joint flexion, lifting capacity, coordination, and power are all aspects of enhanced performance.
The brachialis is actively involved in flexing the elbow and stabilizing the wrist. Strengthening this muscle improves the ability to perform daily activities like lifting, pulling, and gripping.
Strong brachialis muscles also improve performance in certain sports and weightlifting exercises such as deadlifts, curls, and rows. They support athletic performance in sports requiring strong grip and forearm endurance like swimming, rock climbing, and tennis. Therefore, performing the workouts discussed above to strengthen the brachialis will actively benefit overall athletic performance and physical fitness.
Expert Training Tips
- When starting out, focus on building a training foundation and perfecting your technique. It is extremely important to maintain proper form before increasing weight to prevent injury and effectively target the muscle. In the exercises above, ensure you can perform the correct technique cues discussed before progressing the weight.
- Focus on the mind-muscle connection during each exercise. Thinking about the muscles you’re working on can help improve activation. Concentrate on contracting and stretching the brachialis to achieve maximum activation and optimum results.
- Make sure you are balancing your arm workouts and training other forearm muscles. This helps prevent muscle imbalances and promotes overall arm strength contributing to a well-rounded physique.
- Include a proper warm-up before each workout you perform to loosen the muscles and increase blood flow. Similarly, perform a cool-down after each workout to stretch the muscles, avoid injuries, and promote recovery and flexibility.
- If you experience wrist or joint pain during any exercise, stop immediately. Seek the help of a qualified healthcare professional.
Conclusion
Strengthening the brachialis is a vital component of any exercise routine and supports a variety of training goals. As a key elbow flexor, training the brachialis should be viewed as an important consideration when designing a resistance training routine. The ten brachialis exercises below are some of the best ones for enhancing upper arm strength, aesthetics, and performance.
Use this guide and tips to maximize results and prevent injury. Follow the technique cues and try them out for yourself!
Frequently Asked Questions
Training the brachialis 2–3 times a week will achieve optimal stimulation and allow for proper recovery time. Allow 48–72 hours between workouts.
While brachialis workouts benefit most individuals, people with elbow injuries and forearm or wrist issues should avoid them. These exercises can place excessive stress on these areas and exacerbate injuries.
Brachialis workouts are a valuable part of many routines depending on your fitness goals. They are especially effective additions to an arm day workout, an upper body split, and after heavy compound lifts.
Training the brachialis is beneficial for multiple individuals with a variety of goals. The primary benefits include enhanced upper arm size and aesthetics, increased arm strength, and improved athletic and functional performance.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
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