Brachialis Exercises: Build Bigger, Stronger Arms

The brachialis—hidden beneath your biceps—is the secret to truly impressive arms. While everyone focuses on biceps, the brachialis actually contributes significantly to arm size and elbow flexion strength. Training it specifically adds thickness and pushes your biceps up for a bigger-looking arm.

Understanding the Brachialis

The brachialis is a deep elbow flexor located beneath the biceps:

Location:

• Lies beneath the biceps brachii
• Attaches from the lower humerus to the ulna
• Visible on the outer arm between biceps and triceps when developed

Primary functions:

• Elbow flexion (bending the elbow)
• Pure elbow flexor (unlike biceps, doesn't supinate)
• Works regardless of forearm position

Why it matters:

• Accounts for significant elbow flexion strength
• Adds arm thickness when developed
• Pushes biceps up, making them appear larger
• Creates the "peak" look from certain angles
• Often underdeveloped compared to biceps

The mechanical advantage: The brachialis has a better leverage angle for elbow flexion than the biceps in certain positions. This is why neutral and pronated grip curls feel different—the brachialis takes over more of the work.

Brachialis vs. Biceps

Understanding the difference helps target each muscle:

| Aspect | Brachialis | Biceps | |--------|------------|--------| | Location | Deep, beneath biceps | Superficial | | Attachments | Humerus to ulna | Shoulder to radius | | Crosses shoulder | No | Yes | | Best trained | Neutral/pronated grip | Supinated grip | | Supination | None | Strong supinator |

Key insight: Neutral grip (hammer) and pronated grip (reverse) curls emphasize brachialis over biceps.

Beginner Exercises

Hammer Curl

The foundational brachialis exercise:

1. Stand with dumbbells at sides
2. Palms facing each other (neutral grip)
3. Curl weights toward shoulders
4. Keep palms facing each other throughout
5. Lower with control
6. 10-12 repetitions

Cross-Body Hammer Curl

1. Dumbbells at sides, neutral grip
2. Curl one dumbbell across body toward opposite shoulder
3. Lower and alternate
4. 10-12 repetitions each arm

Reverse Curl (Barbell)

1. Grip barbell with palms facing down
2. Curl bar toward shoulders
3. Keep elbows tucked
4. Lower with control
5. 10-12 repetitions

Reverse Curl (EZ Bar)

1. EZ bar with overhand grip
2. Curl toward shoulders
3. More wrist-friendly than straight bar
4. 10-12 repetitions

Resistance Band Hammer Curl

1. Stand on band, handles in hands
2. Neutral grip curl
3. Control the resistance
4. 12-15 repetitions

Intermediate Exercises

Rope Hammer Curl (Cable)

1. Cable at low position with rope
2. Neutral grip on rope
3. Curl toward shoulders
4. Constant tension throughout
5. 10-12 repetitions

Preacher Hammer Curl

1. Preacher bench setup
2. Dumbbells with neutral grip
3. Curl up, controlling the descent
4. Eliminates momentum
5. 10-12 repetitions

Incline Hammer Curl

1. Lie back on incline bench (45-60°)
2. Dumbbells hanging, neutral grip
3. Curl up
4. Increased stretch at bottom
5. 10-12 repetitions

Zottman Curl

Combines supination and pronation:

1. Curl up with palms up (supinated)
2. At top, rotate to palms down (pronated)
3. Lower with palms down
4. Rotate back to palms up at bottom
5. 10-12 repetitions

Spider Curl (Neutral Grip)

1. Lie chest-down on incline bench
2. Arms hanging, neutral grip
3. Curl up
4. No momentum possible
5. 10-12 repetitions

Single-Arm Cable Hammer Curl

1. Cable at low position
2. Stand sideways
3. Curl with neutral grip
4. 10-12 repetitions each arm

Advanced Exercises

Weighted Chin-Up (Neutral Grip)

1. Neutral grip handles on pull-up bar
2. Add weight via belt
3. Pull up, leading with brachialis
4. 6-10 repetitions

Concentration Hammer Curl

1. Seated, elbow braced on inner thigh
2. Neutral grip dumbbell
3. Curl with strict form
4. 10-12 repetitions each arm

Drop Set Hammer Curls

1. Heavy hammer curls to failure
2. Immediately reduce weight
3. Continue to failure
4. 2-3 drops

21s (Hammer Curl Version)

1. 7 reps bottom half (start to midpoint)
2. 7 reps top half (midpoint to full curl)
3. 7 reps full range
4. Total 21 reps

Eccentric Focused Reverse Curl

1. Curl up normally (2 seconds)
2. Lower very slowly (4-5 seconds)
3. Emphasizes eccentric damage
4. 8-10 repetitions

Plate Curl (Neutral Grip)

1. Hold weight plate with neutral grip
2. Curl plate toward chest
3. Unique grip challenge
4. 10-12 repetitions

Sample Programs

Brachialis Emphasis

2x per week:

1. Hammer curl: 3 × 10-12
2. Reverse curl: 3 × 10-12
3. Cross-body hammer curl: 2 × 10-12 each
4. Rope hammer curl: 2 × 12

Balanced Arm Day

Including biceps:

1. Barbell curl (biceps): 3 × 10
2. Hammer curl (brachialis): 3 × 10
3. Incline dumbbell curl (biceps): 2 × 12
4. Reverse curl (brachialis): 2 × 12

Arm Thickness Focus

2x per week:

1. Incline hammer curl: 3 × 10
2. Reverse EZ bar curl: 3 × 10
3. Cross-body hammer: 2 × 10 each
4. Spider curl (neutral): 2 × 12

Minimalist Brachialis Work

Add to any arm day:

1. Hammer curl: 3 × 12
2. Done! (Hits brachialis effectively)

Programming Considerations

Frequency

• Brachialis recovers quickly
• Can train 2-3x per week
• Include in arm days or pull days

Rep Ranges

• 8-12 reps for hypertrophy
• 6-8 reps for strength
• 12-15 reps for endurance

Order in Workout

• After compound pulls (rows, pull-ups)
• Can be before or after bicep curls
• Consider pre-exhaust for emphasis

Integration with Arm Training

Complete arm development requires:

Biceps: Supinated curls (regular curls) Brachialis: Neutral/pronated curls (hammer, reverse) Brachioradialis: Also worked with neutral/pronated grips Triceps: Push movements

Sample complete arm workout:

1. Close-grip bench press (triceps): 3 × 8
2. Barbell curl (biceps): 3 × 10
3. Hammer curl (brachialis): 3 × 10
4. Tricep pushdown: 3 × 12
5. Reverse curl (brachialis/forearm): 2 × 12

Common Mistakes

Only Doing Regular Curls

Standard curls emphasize biceps. Include neutral and pronated grip work for brachialis.

Using Too Much Weight

Momentum on hammer curls shifts work away from brachialis. Use strict form.

Neglecting the Negative

The lowering phase builds muscle. Control the descent.

Wrist Position

Keep wrists neutral during hammer curls. Don't let them curl or extend.

Ignoring Reverse Curls

Reverse curls are underutilized but highly effective for brachialis development.

When to Seek Help

See a professional if:

• Elbow pain during curling
• Pain on outer arm
• Weakness compared to other arm
• Clicking or catching at elbow
• Pain that persists after training

The Bottom Line

Your brachialis is the hidden key to impressive arms. The keys to training it:

1. Use neutral grip - Hammer curls are essential
2. Include reverse curls - Pronated grip shifts work to brachialis
3. Control the movement - No swinging or momentum
4. Full range of motion - Complete stretch and contraction
5. Don't over-rely on bicep curls - They don't fully target brachialis
6. Train consistently - 2-3x per week with arm work
7. Balance with biceps - Both contribute to arm size

For bigger, thicker arms, brachialis training isn't optional—it's essential. Start with hammer curls and reverse curls, and watch your arm development improve.