Most people think of the biceps when they think of arm exercises, but the brachialis is an important muscle to target as well.
The brachialis is a muscle that runs from the bottom of your humerus to the top of your ulna (one of the bones in your forearm). It’s responsible for elbow flexion, which is the movement that allows you to bring your hand closer to your shoulder.
While the biceps are composed of two muscles (the long head and the short head), the brachialis is a single muscle. Because of this, it can be difficult to target with traditional exercises.
Here, we will explore three exercises that are designed specifically for targeting the brachialis. By incorporating these exercises into your workout routine, you can achieve peak muscular development in your arms.
Proven Brachialis Exercises
Cross-body hammer curls:
It is an easy workout and you only need dumbbells to perform this.
How to do it:
- Stand with two dumbbells by your side, palms facing each other.
- Curl both weights up to your opposite shoulder, and then bring them back to the starting position.
- Repeat on the other side.
Regular hammer curls:
How to do it:
- Stand straight, but make sure your legs are not stiff or locked. Your knees should be aligned under the hips, and your arms are at your sides with the weight resting next to your outer thigh. Your palms should be facing the thighs, thumbs forward, and shoulders relaxed.
- Bend the elbows, lifting the lower arms to pull the weight toward your shoulder. Keep your wrists lined up with your forearms.
- Pause for one second at the top of the movement. Restoring position will have your thumbs close to the shoulder and palms facing toward the body’s midline.
Reverse grip barbell or EZ bar curls:
How to do it:
- Grab a bar with an overhand grip that is shoulder-width apart, then hold it in front of your thighs.
- Breathe in as you curl up the weight, squeezing your biceps at the top.
- Then lower down under control, and repeat the motion.
Brachialis exercises at Home
For home workouts you can grab a pair of barbell or dumbbells. Here are some brachialis exercises at home.
Brachialis exercises with dumbbells
Tips for building Brachialis muscle
- Use exercises that target specifically the Brachialis muscle like
hammer curls, Reverse Curls. - Focus on full range of motion.
- Make sure you increase weight overtime.
- Trains you Brachialis muscle at least twice a week.
Best exercises for Brachioradialis
Looking for the best exercises for brachioradialis? I’ve covered them in detail in this article.