10 Best Brachialis Exercises To Build Bigger and Stronger Arms

Gym-bros typically place a more emphasis on training the biceps, as they are considered the most significant arm muscle, but if you really want to improve the shape and size of your arms, you might start working on your brachialis.

If you start indulging in exercises that will target your brachialis, you will be able to witness the projection of a massive arm.

Since the Brachialis is underneath the Biceps, growing them will make your arms look bigger. The Brachialis muscle makes the Arms look bigger and thicker from the front because it’s visible from the side, next to the Biceps muscles.

As the Brachialis grows, this will widen out the arms, making your arms look bigger from all angles.

To build bigger and more impressive arms, we will first understand bicep anatomy and functionality, then learn about training principles and the best brachialis exercises.

What is the Brachialis Muscle?

The brachialis muscle is located under the bicep muscles in the upper arm. Its primary function is to flex the elbow joint, which makes it critical for elbow flexion.

It’s situated in the front of the upper arm, between the humerus (the bone of the upper arm) and the ulna (one of the forearm bones). It helps you widen the arms.

Unlike the biceps, which also contribute to supination (rotating the forearm), the brachialis focuses solely on pulling the forearm toward the upper arm when flexing the elbow. This makes it an important muscle for movements that require pure elbow flexion, regardless of hand or forearm position.

How To Build a Bigger Brachialis

Training the Brachialis is essential for building bigger arms and producing powerful pulling movements like chin-ups and rows.

To build your brachialis, you must focus on the principles and techniques that effectively engage your muscles during workouts.

Many exercises emphasize the brachialis of the bicep. Many of them you probably already know, but maybe you didn’t realize they are best for the brachialis.

The following are the four primary techniques to emphasize the brachialis during training.

• Brachialis is most strongly recruited when you use a pronated or overhand grip
• Use a neutral grip, aka hammer grip: The neutral grip is probably best for recruiting the brachioradialis muscle.
• The brachialis is composed primarily of fast-twitch muscle fibers. As a general rule of thumb, train in the 4-8 rep range when training the brachialis for hypertrophy and in the 1-5 rep range when training the brachialis for strength.
• The Brachialis responds well to slower eccentric muscular contractions. As a rule of thumb, 2–5 seconds on the eccentric phase is a good place to start.

Best Brachialis Exercises For Bigger Arm

Take a look at the brachialis exercises mentioned below, which will help you better understand how to work out the brachialis.

1. Barbell Reverse Curl

The barbell reverse curl is a non-negotiable component of arm training. Sure, a standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles a little better.

Your pronated grip will work the brachialis muscles so that you can move the weight during exercises.

You can execute the reverse grip bicep curl in many variations, including a straight barbell, EZ Bar, dumbbells, or cable reverse curl.

How To Do

1. Grab the bar with a shoulder-width grip on top of the bar (pronated grip)
2. Put your feet shoulder-width apart and bend your knees.
3. Stand tall, straighten your arms, and rest the bar against your thighs.
4. Curl the bar up to shoulder level by bending your elbows.
5. Your body should remain fixed. Only your biceps should be used to move the weight.
6. Pause at the top of the movement and squeeze the biceps as hard as possible at the top of the range of motion.
7. Slowly lower the weight back to the starting position.

2. Hammer Curl

The Hammer Curl is a classic weightlifting exercise that targets the biceps and brachialis.

It is different from the regular bicep curl in that it involves an overhand grip with a pronated wrist instead of an underhand grip.

Regarding building muscular hypertrophy and strength, the hammer curl exercise is one of the most popular brachialis exercises among bodybuilders and regular weightlifters.

They also work the brachioradialis muscle, which is important for grip strength and forearm size.

Other Variations: Cable Hammer Curl, Alternating Hammer Curl

How To Do

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold dumbbells in your hands with your palms facing towards your body.
3. Keep your elbows close to your body, and slowly curl the dumbbell up to your shoulders.
4. At the top of the lift, pause for a second, squeeze your brachialis and lower the weights under control.
5. Neither lean back as you lift the weight nor lean forward as you lower it.

Related Posts: 15 Best Biceps Exercises With Dumbbells For Mass & Strength

3. Chin Up

Chin-ups and pull-ups are often used interchangeably, but they have some differences. Chin-ups place more emphasis on the biceps brachii, brachialis, and brachioradialis. This grip targets the biceps and brachialis more than the back and shoulders.

It is one of the best bodyweight exercises to induce serious muscle growth of the biceps and back.

In this exercise, the palms are faced towards the body. Since the lifter is pulling their own bodyweight, the biceps and brachialis are usually exposed to loads heavier than what one can lift with a barbell.

How To Do

1. Grasp a pull-up bar with an underhand grip, hands shoulder-width apart or slightly narrower.
2. Straighten your arms, keep your knees bent and cross your lower legs.
3. Retract your shoulder blades and pull your body up until your chin aligns with the bar.
4. Pause at the top for one to two seconds, with the brachialis under maximum tension. Slowly lower to the start position.
5. Lower to almost full extension of the elbow but avoid locking out completely.
6. Don’t get in the habit of doing half-reps and chasing numbers.

4. Neutral Grip Pull Up

The neutral grip pull-up is an excellent brachialis exercise that also challenges the lats, biceps, and forearms.

Due to the neutral hand position, the brachialis is activated more than in traditional pull-ups. The neutral grip is easier on the shoulders and wrists.

How To Do

1. Grab the handles with your palms facing each other and hang with your arms and shoulders fully extended.
2. You can cross your feet, keep your legs straight, or bend your knees.
3. Exhale as you pull your body up until your chin rises above the bars. Hold for a count of two.
4. Inhale as you lower your body until your arms and shoulders are fully extended.
5. Do 3–4 sets of 6–10 repetitions, resting 60–90 seconds between sets.

5. Zottman Curl

If you’re not already doing zottman dumbbell curls, you’re missing out on some serious gains.

But what sets Zottman curls apart from other bicep curl variations? Zottman curls work the bicep, brachialis, and forearm muscles.

Different hand positions on different parts of the lift.

• The first upward portion, the regular curl, focuses on bicep strength and brachialis.
• The second lowering portion, the dumbbell reverse curl, allows you to overload the forearms.

How To Do

1. Don’t go heavy. Choose a lighter weight and focus on perfecting your form.
2. Hold a pair of dumbbells to your sides.
3. Keep your palms facing up as you curl the weights up to your shoulders. Pause at the top of the movement.
4. Slowly rotate your grip, so your palms are facing downwards.
5. Lower the dumbbells slowly back to the starting position using an overhand grip.
6. When the dumbbells are close to your thighs, again turn your hands while returning to the starting position.
7. Perform this exercise in a slow, controlled manner for best results.

Best Exercises For Brachialis To Build Bigger Arms

6. Cross-Body Hammer Curl

The cross-body hammer curl is a variation of the hammer curl in which you lift the weight across your torso. From here, extend and flex the elbow to lift and lower the dumbbell. 

This will make the brachialis muscles work harder and reduce the bicep involvement. This is the best way to focus on the brachialis and help build that muscle over time.

You must add these brachialis exercises to your workout arsenal.

How To Do

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold dumbbells in your hands with your palms facing towards your body.
3. Keep your elbows close to your body and slowly lift the left dumbbell up, across your body, and towards your left shoulder.
4. Pause for a second at the top of the lift, squeeze your brachialis, then slowly lower the weights under control.
5. Repeat this with your right arm and continuously alternate your arms.
6. Throughout each rep, the wrists remain neutral.
7. Neither lean back as you lift the weight nor lean forward as you lower it.

7. Dumbbell Reverse Grip Concentration Curl

The dumbbell reverse grip concentration curl is a fresh and effective way to work your brachialis and bicep muscles and add some serious definition to your arms.

This exercise is done sitting down with your elbow against your inner thigh. This eliminates any cheating or momentum, forcing your biceps to do all the work.

This helps you train the brachialis and brachioradialis muscles better.

How To Do

1. Sit on a bench with your legs apart, grab a dumbbell in one hand (say left hand).
2. With your left arm almost fully extended, rest your elbow against the inside of your left thigh.
3. Pronate your wrist so that your palm faces backward.
4. Exhale as you curl the dumbbell up towards your shoulder. Hold and squeeze your biceps for a count of two.
5. Inhale as you slowly lower the dumbbell to the starting position.
6. Repeat with your right arm.

8. Hammer Preacher Curl

The dumbbell hammer preacher curl is a very effective exercise that targets the brachioradialis, brachialis, and bicep muscles. Using a neutral grip, your brachialis muscle becomes considerably more active.

Using a hammer/neutral grip targets more of the brachioradialis and brachialis than the biceps. It is a great variation of the preacher’s curl that targets the brachialis muscle.

How To Do

1. Adjust the preacher bench seat so that your arms are level with the top of the bench.
2. Grab a dumbbell in each hand with a neutral/hammer grip and rest your arm against the bench with your arm extended fully down.
3. Slowly curl the dumbbells up towards your head. Keep your arms on the bench at all times until you reach the top position.
4. Hold for a count, squeeze, and isolate your brachialis.
5. Perform this exercise in a slow controlled manner for best results.

9. Reverse Preacher Curl

The reverse preacher curl is a variation of the standard preacher curl targeting your brachialis muscle, which lies deeper than your biceps brachii in the upper arm.

The reverse bicep preacher curl may be performed by a barbell, dumbbell, or EZ-curl bar. However, the Dumbbell Reverse curl provides better stability and a full range of motion.

How To Do

1. Adjust the preacher bench seat so that your arms are level with the top of the bench.
2. Grab a dumbbell in each hand or single hand with a pronated (palms down) grip and rest your arm against the bench with your arm extended fully down.
3. Slowly raise the dumbbell towards your head, ensuring your arm remains on the bench.
4. Hold for a count, squeeze, and isolate your brachialis.
5. Try to use a lighter to moderate weight.

10. EZ Bar Reverse Curl

EZ bar reverse grip curls can be a secret weapon in your quest to build bigger forearms and upper arms. This change in grip puts more emphasis on the forearms and less on the biceps than traditional barbell curls.

In a reverse curl position, the wrist is in a unique position that can help improve wrist stability and reduce strain. At the same time, it is still pronated enough to target the brachialis. 

How To Do

1. Grab an EZ-Bar and place your hands on the angled grip.
2. Keep your elbows in and bring the bar to your chest by flexing the elbow.
3. Your body should remain fixed. Only your biceps should be used to move the weight.
4. Lower the bar back down to the arms’ extended position.
5. Repeat for desired reps.

Brachialis Training Tips and Techniques

When setting up a training routine for your brachialis, you must train them twice or more times throughout the week.

Include both compound and isolation brachialis exercises.

• Compound exercises provide strong mechanical stimulation.
• Isolation and single-jointed exercise will ensure the brachialis receives optimal stimuli for training.

1. Sets and Reps

The number of reps you should do depends on your goals, whether to increase strength or build muscle mass and endurance.

• It is best to do around 6–12 reps per set for muscle growth.
• To build Muscle Endurance, do 15-20+ reps per set.

2. Slow Down the Eccentric component

To optimize brachialis activation, perform the eccentric component of the repetition more slowly. According to research, this enhances brachialis activity while reducing biceps brachii activity.

3. Brachialis Workout Routines

The brachialis exercises can be incorporated into your workout routine in various ways. Here are some options:

1. As a standalone exercise: Do 3–4 sets of 8–12 reps.
2. As part of a bicep workout: Do 3–4 sets of 8–12 reps along with other bicep exercises.
3. As part of a full-body workout: Do 3–4 sets of 8–12 reps of zottman curl along with other compound exercises like squats, deadlifts, and bench presses.

Standalone Brachialis Exercise

Bicep and Brachialis Combined Workout

Full-body Workout with Brachialis Focus

FAQs

What exercise works the brachialis?

Many exercises work the brachialis. If you want to focus on it during training, use a pronated and neutral grip, aka a hammer grip.

• Barbell Reverse Curl
• Hammer Curl
• Chin Up
• Zottman Curl
• Dumbbell Reverse Grip Concentration Curl

Does brachialis make your arm bigger?

When you train the brachialis, you will see a significant increase in your arm size. The Brachialis is underneath the Biceps, and growing it will push the biceps up and out further, making your arms look bigger.

Should I work out the brachialis?

We need to work the biceps and brachialis to build bigger and more impressive arms. Increasing the brachialis size will make your upper arm appear thicker from the front and make your biceps appear more significant. It is also an important muscle for any pulling motions, like climbing.

Do hammer curls work the brachialis?

Hammer curls are one of the best exercises for training the brachialis. Hammer curls are more effective than traditional curls because they use a neutral grip, better than a regular curl, which uses a supinated grip. With your palms facing inward, you can place more emphasis on the brachialis.

Do pull-ups work the brachialis?

The pull-up and chin-up are great exercises that work the brachialis. The pull-up is the obvious choice if you want to train your brachialis.

Chin-ups and pull-ups are usually done slowly because they involve lifting a lot of weight, especially at the bottom of the movement, which makes the brachialis work harder.

How do you hit a brachialis with dumbbells?

Many dumbbell exercises work the brachialis, such as the Hammer Curl, Zottman Curl, and Dumbbell Reverse Grip Concentration Curl. When done correctly, it can effectively target your arms and forearms.

Do reverse curls work in brachialis?

Reverse curls are one of the best exercises for training the brachialis. Reverse curls are more effective than traditional curls because they use a pronated or overhand grip, which is better than a regular curl, which uses a supinated grip. With your palms facing downward, you can place more emphasis on the brachialis.

References

• BASMAJIAN JV, LATIF A. Integrated actions and functions of the chief flexors of the elbow: a detailed electromyographic analysis. J Bone Joint Surg Am. 1957 Oct;39-A(5):1106-18. PMID: 13475410.
• Yu B, Zhang X, Cheng Y, Liu L, YanJiang, Wang J, Lu X. The Effects of the Biceps Brachii and Brachioradialis on Elbow Flexor Muscle Strength and Spasticity in Stroke Patients. Neural Plast. 2022 Mar 2;2022:1295908. doi: 10.1155/2022/1295908. PMID: 35283993; PMCID: PMC8906960.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.