When you think about working out your arms, you probably immediately think of your biceps. But did you know there's a secret muscle hidden beneath them that can take your upper arms to a whole new level? The brachialis is an often overlooked muscle that can make your arms look even bigger.
If your arms still look thin from the front despite all your efforts, training your brachialis can help. The biceps brachii is excellent at creating an arch in the arm, but the muscle beneath it completes the look by adding width. Discover the eight best brachialis exercises to start building wider biceps today.
What is the brachialis?
The brachialis is a flat muscle in the upper arm, located beneath the biceps brachii. While the biceps brachii tends to receive more attention, the brachialis is crucial for elbow flexion. Its primary function is to flex the forearm at the elbow joint, but it also assists in stabilizing the elbow joint.
Understanding the anatomy of the brachialis muscle
Understanding the anatomy of the brachialis muscle is useful for building a stronger connection between mind and muscle, allowing you to use the muscle more actively during training.
The brachialis lies deep beneath the biceps brachii, meaning it is located below the biceps muscle. It originates on the anterior aspect of the distal half of the humerus and inserts at the ulnar tuberosity. Because it inserts on the ulna, the brachialis is solely an elbow flexor and does not assist in pronation or supination.
What are the best exercises for strengthening the brachialis muscle?
Although it's not possible to train the brachialis in isolation due to the biceps brachii's involvement in elbow flexion, there are ways to maximize its activation. One of the most important methods, as you'll soon learn, is using pronated or neutral grips instead of supinated ones. Below are some of the best exercises for strengthening the brachialis.
Hammer Curls
Hammer curls are an effective biceps exercise that reduces the involvement of the biceps brachii. In biceps curls, the arm is rotated so that the palms face upward, which activates the biceps brachii more effectively. However, in hammer curls, a neutral grip is maintained to keep the focus on the brachialis. Perform this exercise with dumbbells or a cable machine such as the... Speediance Gym Monster 2 through.
Here's how to perform hammer curls:
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Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip or with your palms facing each other.
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Bend your arms and pull the dumbbells towards your shoulders, keeping your elbows close to your body.
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Pause briefly at the top and then slowly return to the starting position.
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Repeat the whole process.
Focus on maintaining a neutral grip to minimize biceps involvement. You can also alternate arms to better focus on activating the correct muscle or to correct imbalances.
Cross-body hammer curls
Cross-body hammer curls are a variation of traditional hammer curls. Instead of extending the arm straight forward, in this variation the arm is rotated inwards so that it rests against the chest, thus placing greater emphasis on the brachialis muscle.
Here's how to perform cross-body hammer curls:
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Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
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Bend one arm and pull the dumbbell across your body to the other shoulder.
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Pause briefly at the top, then slowly return to the starting position. Repeat with the other arm.
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Repeat the whole process.
Keep your arm close to your chest and maintain a neutral grip throughout the entire exercise.
Reverse curls
Reverse curls are another exercise that places less emphasis on the biceps and shifts the focus to the brachialis. The overhand grip used in this exercise ensures that the brachialis is engaged more than the biceps.
Here's how to perform reverse curls:
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Stand with your feet shoulder-width apart and hold an EZ curl bar with an overhand grip or with your palms facing down.
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Pull the bar up towards your shoulders while keeping your elbows close to your sides.
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Take a break at the top and then slowly return to the starting position.
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Repeat the whole process.
Maintain a stable posture throughout the entire exercise. Avoid rocking and using momentum to lift the weights.
Zottman Curls
Zottman curls combine biceps curls and reverse curls. This exercise trains both the biceps brachii and the brachialis to build your biceps in both height and width.
Here's how to perform Zottman curls:
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Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a supinated grip, i.e., with your palms facing upwards.
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Bend the dumbbells towards your shoulders while keeping your elbows close to your body.
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Rotate your wrists upwards into a pronated grip, i.e., with your palms facing downwards.
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Slowly lower the dumbbells to the starting position and rotate them back into a supinated grip.
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Repeat the whole process.
Zottman curls train the brachialis without neglecting the biceps. This allows for balanced muscle growth, prevents muscle imbalances, and promotes efficient gains.
Preacher curls with a neutral grip
Preacher curls help isolate the arm muscles by keeping the rest of the body still and requiring more strength from the arms. The neutral grip minimizes biceps involvement and focuses attention on the brachialis.
Here's how to perform preacher curls with a neutral grip:
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Sit on a preacher curl bench and hold the dumbbells with a neutral grip or with your palms facing each other.
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Curl the dumbbells towards your shoulders while pressing your elbows against the bench.
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Pause briefly at the top, then slowly return to the starting position.
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Repeat the whole process.
The preacher curl bench prevents any assistance from the legs or back. You can also perform a one-arm variation to improve bicep isolation and correct imbalances.
Concentration curls with a pronated grip
Similar to preacher curls, concentration curls aim to eliminate any involvement of the rest of the body and focus exclusively on the arm muscles. The pronated grip minimizes biceps involvement to maximize brachialis activation.
Here's how to perform concentration curls with a pronated grip:
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Sit on the edge of a bench with your legs spread and hold a dumbbell with a pronated grip, i.e., with your palms facing down.
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Support the back of your upper arm against the inside of your thigh.
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Bend the dumbbell towards your shoulder while keeping your upper arm pressed against your thigh.
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Pause briefly at the top, then slowly return to the starting position.
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Perform the exercise for the chosen number of repetitions using both arms.
Pull-ups with a neutral grip
Pull-ups are a popular exercise that primarily targets the biceps brachii, but can also engage the brachialis through a slight adjustment of the grip.
Here's how to perform pull-ups with a neutral grip:
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Place your hands on the pull-up bar with a neutral grip, so that your palms face each other.
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Inhale and tighten your core as you pull your chest towards the bar and place your elbows at your sides.
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Slowly lower yourself back to the starting position.
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Repeat the whole process.
Keep your shoulder blades engaged throughout the exercise to create a stable base. Ensure you lower yourself in a controlled manner so that the brachialis remains engaged throughout the entire movement.
Cable rowing while seated with a neutral grip
Seated cable rows primarily train the back, but also the arm muscles involved in elbow flexion. A neutral grip ensures maximum engagement of the brachialis muscle.
Here's how to perform cable rows while seated with a neutral grip:
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Sit at the cable machine and adjust the height of the anchor to approximately your lower chest.
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Use the triangular handle attachment to allow for a neutral grip.
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Pull the handle towards your lower abdomen by bending your elbows and pulling your shoulder blades together.
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Slowly return to the starting position.
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Repeat the whole process.
Keep your back straight throughout the exercise to ensure your arms and shoulders are performing the movement. Place your feet firmly on the ground and engage your core for a solid foundation.
The benefits of brachialis exercises
Broader arms
Most people who want to build bigger arms focus on their biceps brachii. While that's not a bad idea, focusing solely on the biceps muscle will increase your arm size, but it won't make your arms look particularly large from the front. Training the brachialis increases width, making your arms appear bigger all around.
Improved elbow flexion
The brachialis is the primary flexor of the elbow. Strengthening the deep muscles improves the effectiveness of elbow flexion and thus also the effectiveness of other pulling movements.
Reduction of muscle imbalances
Many gym-goers focus exclusively on their biceps during arm workouts, which can lead to muscle imbalances. Targeted training of the brachialis promotes more balanced muscle growth and a more harmonious physique.
Improved compound movements
As mentioned previously, the brachialis is the primary motor for elbow flexion. Therefore, strengthening this muscle can improve your performance in other compound exercises such as pull-ups and rows.
Injury prevention
The brachialis muscle also contributes to stabilizing the elbow joint. Strengthening it can help prevent injuries when bending and straightening the elbow, especially when lifting heavy weights.
Training tips for the brachialis
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Prioritize form before adding weight. Familiarizing yourself with the mechanics of brachialis exercises will allow you to maximize their benefits while reducing the risk of injury.
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Focus on pronation to optimally train the brachialis. This muscle is more involved in bending the elbow when the forearm is pronated, thus prioritizing the brachialis over the biceps brachii.
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Use the full range of motion during brachialis training. Moving from full extension to full flexion engages the brachialis muscle along its entire length.
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Avoid using momentum when performing the exercises. Swinging your arms or lifting with your body distracts you from the brachialis muscle. Create a stable base and concentrate on the arm movement to fully engage the muscle.
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Use different grip widths to target different parts of the brachialis. A wider grip can target the outer part of the muscle, while a narrower grip can isolate the inner part.
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Use slow movements to fully engage the brachialis. If you bend your elbow too quickly, you'll likely be using your biceps brachii for most of the exercise. A slow and controlled bend engages the brachialis more effectively.
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Train with lighter weights to avoid injury. The brachialis is smaller compared to other arm muscles, so lighter weights with higher repetitions will help you strengthen the muscle effectively.
Frequently Asked Questions
Does the brachialis muscle make your arms look bigger?
Yes, the brachialis makes your arms look bigger all around. Viewed from the front, it makes your arms appear wider, but since it's a deep muscle beneath the biceps brachii, it also pushes the biceps forward, creating a more muscular appearance.
Is the brachialis stronger than the biceps?
Yes, the brachialis is considered stronger than the biceps due to its efficiency in flexing the elbow. It is the primary muscle for elbow flexion, and while the biceps brachii supports many functions such as flexion, supination, and pronation, the brachialis is the main flexor of the elbow.
Can I train my brachialis muscle at home?
Yes, you can train your brachialis at home with dumbbells, curl bars, or resistance bands. You can also invest in a compact home gym like the Speediance Gym Monster 2, which lets you do your favorite brachialis exercises at home, and much more.
Targeted brachialis training promotes width, balance, and strength.
Training your brachialis can take your arms to the next level. While strengthening your biceps brachii effectively contributes to building a peak, targeted brachialis training can broaden your arms so they truly fill out your shirt sleeves.
Build at home with the Speediance Gym Monster 2 Build stronger arms. With this all-in-one home fitness machine, you can perform your favorite arm exercises, from various curls to seated rows. Precisely adjust the weight resistance to train for powerful biceps.
