Your brachialis is a muscle that lies beneath the biceps in your upper arms. While the biceps brachii gets most of the attention during an arm workout, the brachialis also aids in elbow flexion.
Training the brachialis can help add some serious mass to your upper arms, which is a popular goal among any bodybuilder or gym-goer.
So, if you are interested in building bigger and stronger arms, you should utilize exercises that target the brachialis.
Keep reading to find out how you can do just that!
The Benefits of Brachialis Exercises
If you’ve never before considered training your brachialis, now is the time to start!
Focusing on training the brachialis can provide the following benefits:
- Bigger and stronger arms
It goes without saying that training a specific body part, alongside an appropriate muscle-building nutrition strategy, will contribute to the growth and strength of that body part.
So, in this instance, training your brachialis will result in bigger and stronger arms.
Strong arms can support your performance in a variety of exercises, such as the barbell row, the supinated pull up, and many more reverse-grip exercises.
To summarise, building strength in your arms will only assist you in achieving your fitness goals.
- Improved athletic performance
You can use brachialis exercises to also improve your athletic performance. Most of the exercises listed below will also work your forearms.
Whether you are throwing a football, climbing a bouldering wall, or swinging a baseball bat, stability throughout your arms is key.
No matter the sport you play, building strength in your brachialis muscles can give you the extra edge you need over your competition.
- Improved aesthetics
It’s a known fact that anyone who goes to the gym or takes part in bodybuilding wants bigger arms, and training your brachialis muscles will help you achieve this by sculpting larger and more defined arms.
The exercises below can help you improve the appearance in your arms in no time!
Top 7 Brachialis Exercises
1) Cross Arm Landmine Curl
First up, the cross arm landmine curl!
To do this exercise, you must secure a barbell in a landmine attachment or in a corner. In a standing position perpendicular to the bar with your feet in a comfortable stance, grasp the barbell with your palm facing upward.
Then, contract your brachialis to curl the barbell upwards and across your body. Squeeze at the top and slowly return to the starting position.
This exercise recruits your brachialis muscles to drive the barbell upwards, making this a very effective movement!
2) Dumbbell Hammer Curl
The hammer curl is one of the most popular bicep curl variations. The hammer grip targets the brachialis so you’re able to move the wright throughout the motion.
Grab a pair of dumbbells with palms facing each other. Position yourself stood straight and tall, engaging your core.
Simply contract your brachialis to curl the dumbbells upwards, squeezing hard at the top of the rep and slowly lowering the dumbbells back to the starting position.
3) Resistance Band Zottman Curl
This is a great movement to activate your brachialis muscles, especially if you have minimal equipment.
Grab the ends of a resistance band with your palms facing up and assume a sturdy standing position on the resistance band with your back straight.
Contract your biceps to curl your hands upwards. At the top of the movement, squeeze your biceps and twist your hands so that your palms face downwards. Slowly lower your hands to the starting position and twist your hands so they are facing forward again.
4) Single-Arm Kettlebell Reverse Curl
This movement will allow you to target each arm unilaterally.
Grab a kettlebell with one hand and your palm facing towards you, assuming a sturdy standing position with your back straight. Simply contract your bicep to curl the kettlebell upwards, squeezing your bicep at the top of the movement.
Return to the starting position and repeat for your desired number of reps.
5) Reverse Barbell Curl
This exercise is also known as the overhand curl. It directly targets your forearms and upper arms.
Grab a barbell with both hands roughly shoulder-width apart and your palms facing towards you, assuming a standing position with your back straight.
Contract your biceps to curl upwards, squeezing your biceps at the top of the movement. Slowly return to the starting position and repeat for desired number reps.
6) Reverse Dumbbell Zottman Curl
This is the exact same movement as the resistance band zottman curl, but with dumbbells instead.
Grab a pair of dumbbells with your palms facing towards you, assuming a standing position, feet hip-width apart.
Contract your biceps to curl the weight upwards, twisting your hands at the top of the movement so that your palms face forward.
Slowly lower the weight back down to the starting position and twist your hands so your palms face towards you once again.
7) Single-Arm Kettlebell Hammer Curl
Another hammer curl variation, this time using a kettlebell.
Simply grab a single kettlebell with one hand and your palm facing inward. Contract your bicep to curl the kettlebell upwards, squeezing your arm at the top of the movement.
Return to the starting position and repeat for the desired number of reps.
The Take-Home
If you’re looking to build bigger, better, and stronger arms, incorporating brachialis exercises into your arm workout is a no-brainer!
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