Exercises to Strengthen Your Brachialis Muscle

There is more to Exercises to Strengthen Your Brachialis Muscle than one rule. Context determines which details deserve attention.

Technique is not a single perfect shape. It is a repeatable way to complete the movement while controlling the load, range, and positions that matter for the goal. What follows is less about chasing novelty and more about applying the idea well.

A Coach's Checklist

Keep in mind: Choose the variation that permits a stable setup and repeatable range. Add repetitions or resistance only while the same control is maintained; stop when pain or compensation changes the movement.

Understanding the Brachialis Muscle Anatomy

The brachialis lies between the biceps and triceps and runs from your lower humerus (upper arm bone) to the ulna (forearm bone). The biceps brachii, positioned above the brachialis, plays a significant role in elbow flexion and supination.

Key Exercises to Strengthen Your Brachialis Muscle for Elbow Flexion

Here are some effective exercises that specifically target the brachialis muscle:

The brachialis flexes the elbow joint and is important for the effectiveness of these exercises.

1. Hammer Curls for Biceps Brachii

Hammer curls are one of the best exercises to strengthen the brachialis. This exercise targets the brachialis more than traditional bicep curls because of the neutral grip position (palms facing inward).

• How to Perform:- Stand with feet shoulder-width apart and hold a dumbbell in each hand with your arms at your sides, palms facing each other.
• Keeping your elbows close to your torso, curl the dumbbells toward your shoulders.
• Pause at the top of the movement, then slowly lower the dumbbells back down to the starting position.
• Aim for 3 sets of 10-12 reps.

2. Reverse Curls

Reverse curls are another great exercise for isolating the brachialis. By using an overhand grip, this exercise reduces the role of the biceps and shifts the emphasis to the brachialis.

• How to Perform:- Stand holding a barbell or EZ-curl bar with an overhand grip (palms facing down).
• Keeping your elbows tucked into your sides, curl the barbell up towards your shoulders.
• Pause at the top, then slowly lower the bar back to the starting position.
• Perform 3 sets of 8-10 reps.

3. Zottman Curls

Zottman curls combine a traditional bicep curl with a reverse curl, providing the best of both worlds. This exercise targets both the biceps brachii muscle and brachialis, but the lowering phase particularly emphasizes the brachialis.

• How to Perform:- Hold a dumbbell in each hand with your palms facing up (supinated grip).
• Curl the dumbbells up as you would in a normal bicep curl.
• At the top of the movement, rotate your wrists so that your palms face downward (pronated grip).
• Slowly lower the dumbbells down in this position.
• Aim for 3 sets of 8-10 reps.

4. Preacher Curls with a Neutral Grip

Using a preacher bench helps isolate the brachialis by restricting movement in the rest of your body, forcing your arm muscles to work harder. Using a neutral grip (palms facing inward) further activates the brachialis.

• How to Perform:- Sit at a preacher curl bench and hold an EZ-curl bar or dumbbells with a neutral grip.
• Slowly curl the weight towards your shoulders, keeping your elbows pressed against the bench.
• Pause at the top, then lower the weight back to the starting position.
• Perform 3 sets of 10-12 reps.

5. Concentration Curls with Pronated Grip

Concentration curls are an excellent way to isolate and focus on the brachialis by reducing the assistance from other muscles.

• How to Perform:- Sit on a bench with your legs spread apart.
• Rest the back of your upper arm on the inside of your thigh, holding a dumbbell with a pronated grip (palms facing down).
• Curl the dumbbell up toward your shoulder, focusing on engaging your brachialis.
• Lower the weight slowly and repeat.
• Complete 3 sets of 10-12 reps for each arm.

6. Seated Cable Rows with a Neutral Grip

While typically considered a back exercise, seated cable rows with a neutral grip also engage the brachialis muscle.

• How to Perform:- Sit at a cable row machine with a neutral-grip attachment.
• Pull the handle towards your torso, keeping your elbows close to your body.
• Pause, then slowly extend your arms back to the starting position.
• Aim for 3 sets of 10-12 reps.

The musculocutaneous nerve is responsible for the majority of the motor supply to the brachialis muscle, ensuring its proper function during this exercise.

7. Cross-Body Hammer Curls

Cross-body hammer curls are a variation of hammer curls that further emphasize brachialis engagement by altering the direction of the curl.

• How to Perform:- Stand with feet shoulder-width apart and hold a dumbbell in each hand.
• Curl one dumbbell across your body towards your opposite shoulder.
• Lower the dumbbell back down and repeat with the other arm.
• Complete 3 sets of 8-10 reps for each arm.

Why it works: The cross-body movement activates the brachialis by changing the angle of resistance, which can lead to greater muscle engagement. The brachialis muscle receives lateral innervation from the radial nerve, enhancing its motor supply.

8. Resistance Band Hammer Curls

Using resistance bands for hammer curls is a great way to keep constant tension on the brachialis muscle throughout the entire range of motion.

• How to Perform:- Stand on a resistance band with your feet shoulder-width apart, holding the handles with a neutral grip.
• Curl the bands up toward your shoulders, keeping your elbows close to your torso.
• Lower back down slowly and repeat for 3 sets of 12-15 reps.

9. Spider Curls with a Pronated Grip

Spider curls place your arms in a unique position, making it more difficult for other muscles to assist in the movement. When done with a pronated grip, this exercise targets the brachialis even more.

• How to Perform:- Lie face down on an incline bench, holding a barbell or dumbbells with a pronated grip.
• Let your arms hang straight down, then curl the weight toward your shoulders.
• Lower back down and repeat for 3 sets of 10-12 reps.

10. Towel Curl Holds

This unique exercise is great for building grip strength while also targeting the brachialis.

• How to Perform:- Loop a towel around a barbell or kettlebell handle.
• Grip the ends of the towel tightly, then perform a curl, holding at the top for a few seconds before lowering.
• Repeat for 3 sets of 8-10 reps.

Why it works: The towel curl increases the demand on your brachialis by forcing you to stabilize the weight with an unusual grip, enhancing brachialis activation and grip strength. The ulnar collateral arteries occasionally contribute to the blood supply of the brachialis muscle, enhancing its arterial supply along with the brachial artery and radial recurrent artery.

Training Tips

When training the brachialis muscle, it’s essential to focus on exercises that target elbow flexion. Here are some tips to help you effectively train your brachialis muscle:

1. Start with Proper Form: Proper form is important when performing exercises targeting the brachialis muscle. This not only helps help manage injury risk but also ensures that you’re effectively engaging the correct muscle.
2. Use a Variety of Exercises: Incorporate a range of exercises into your routine to fully engage the brachialis muscle. While hammer curls and reverse curls are excellent, adding variations like preacher curls and Zottman curls can provide a comprehensive workout for your upper limb.
3. Focus on Pronation: The brachialis muscle is particularly effective at flexing the elbow when the forearm is in a pronated position. Exercises like pronated bicep curls can help you target this muscle more effectively, enhancing your elbow flexion strength.
4. Vary Your Grip Widths: Changing your grip width can help target different parts of the brachialis muscle. A wider grip can emphasize the outer part of the muscle, while a narrower grip can focus on the inner part.
5. Incorporate Isometric Exercises: Isometric exercises, which involve holding a contraction for a few seconds, can significantly improve muscle strength and endurance. Try incorporating isometric holds at the peak of your curls to challenge your brachialis muscle further.
6. Train with Lighter Weights: The brachialis muscle is smaller compared to other arm muscles, so it’s important to use lighter weights to avoid injury. Focus on higher reps and sets to effectively target and strengthen the muscle without overloading it.

A Necessary Safety Note

Exercise should be adjusted for the participant's experience, symptoms, environment, and available supervision. Stop for sharp pain, dizziness, chest discomfort, sudden weakness, or loss of control, and seek appropriate professional guidance when symptoms are persistent or concerning.

What to Remember

Good coaching leaves room for feedback. If the response does not match the goal, adjust the dose, range, exercise, or expectation.