Exercises to Strengthen Your Brachialis Muscle

The brachialis muscle is often overlooked in traditional arm workouts, but it plays a key role in upper arm strength and overall arm mobility. Understanding brachialis muscle anatomy is crucial; it involves the detailed study of its origin, insertion, and importance in upper arm movement. Located beneath the biceps and alongside the triceps, the brachialis assists in flexion of the elbow joint and helps with supination (turning the palm upward). Strengthening this muscle can significantly improve the appearance and functionality of your arms, while also reducing the risk of shoulder injuries in the long term. In this guide, we’ll break down the best exercises to target and strengthen the brachialis muscle, ensuring that you’re maximizing your upper arm strength and developing a well-rounded fitness routine.

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. The brachialis muscle originates from the anterior surface of the distal half of the humerus. While it may be overshadowed by the larger biceps muscle, the brachialis is incredibly important for elbow flexion, meaning it helps bend your arm at the elbow. Unlike the biceps, which assist in both flexion and supination, the brachialis is primarily responsible for elbow flexion and works regardless of your hand’s position. Strengthening this muscle not only improves arm definition but also enhances your performance in many daily activities and athletic movements.

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 crucial 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.

Why it works: The neutral grip minimizes the involvement of the biceps, shifting more of the load onto the brachialis muscle, which is the primary flexor of the elbow.

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. The brachialis tendon plays a crucial role in elbow flexion, and maintaining its health is essential during this exercise.

• 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.

Why it works: The pronated (overhand) grip ensures that the brachialis is activated more than the biceps, making it a highly effective move for brachialis strength.

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.

Why it works: The combination of supination during the curl and pronation during the lowering phase targets both the biceps brachii muscle and brachialis, with the reverse curl portion emphasizing brachialis engagement.

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. Understanding muscle anatomy, particularly the brachialis's origin and insertion points, is crucial for targeting it effectively.

• 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.

Why it works: The preacher bench isolates the brachialis, and the neutral grip reduces bicep involvement, targeting the brachialis more effectively.

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.

The pronator teres muscle, located near the brachialis, plays a significant role in the anatomy of the anterior compartment of the arm.

Why it works: The pronated grip during concentration curls isolates the brachialis, making it an effective exercise for developing this often-overlooked muscle.

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.

Why it works: The pulling motion and neutral grip of seated cable rows engage the brachialis muscle, along with the biceps and back muscles.

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. Additionally, 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.

The radial recurrent artery plays a crucial role in supplying blood to the brachialis muscle, along with branches from the brachial artery and other collateral arteries.

Why it works: Resistance bands provide variable resistance, challenging the brachialis at different points in the curl for an effective workout.

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. The recurrent radial artery plays a crucial role in the blood supply to the brachialis muscle, receiving contributions from tributaries of the brachial artery and occasionally from branches of the ulnar collateral arteries.

• 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.

Why it works: Spider curls isolate the brachialis by minimizing momentum and bicep assistance, making them a great addition to your brachialis workout.

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 crucial when performing exercises targeting the brachialis muscle. This not only helps prevent injury but also ensures that you’re effectively engaging the correct muscle. Pay attention to your posture and movement to maximize the benefits of each exercise.

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. Experiment with different widths to find what works best for you.

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.

7. Stretch After Training: Stretching the brachialis muscle after your workout can help prevent soreness and improve flexibility. Incorporate stretches that target the elbow joint and upper limb to maintain muscle health and enhance recovery.

By following these training tips, you can effectively target and strengthen your brachialis muscle, improving overall elbow flexion and upper limb strength.

Conclusion

Strengthening your brachialis muscle is essential for building a well-rounded, strong upper arm and enhancing overall arm functionality. By incorporating these exercises into your workout routine, you’ll improve elbow flexion, enhance your grip strength, and protect your shoulders from injury. From hammer curls to reverse curls, each of these exercises targets the brachialis in unique ways, ensuring that you’re maximizing your arm strength and muscle development. Strengthening this often-overlooked muscle will help you achieve impressive arm gains while supporting better shoulder health and preventing future injuries.