Make those biceps look bigger than ever
When it comes to building bigger arms, most people focus solely on the biceps brachii. While this muscle is key for arm development, it’s only part of the story. The brachialis, a deeper muscle that lies beneath the biceps, is often overlooked—but it plays a critical role in adding thickness and overall mass to your upper arms.
In this article, our team at Generation Iron is going to break down the best brachialis exercises, how to train the muscle effectively, and why targeting the brachialis is essential for balanced arm development.
What Is the Brachialis?
The brachialis is a strong elbow flexor located underneath the biceps brachii. Unlike the biceps, which also supinates the forearm (turning the palm up), the brachialis works independently of wrist or shoulder movement. Its primary job is to flex the elbow, making it a vital contributor to arm strength and size.
Targeting the brachialis helps:
- Increase the width and thickness of the upper arms
- Improve overall arm aesthetics
- Enhance pulling strength in compound lifts
Best Brachialis Exercises
To maximize brachialis activation, focus on neutral or pronated grip movements that minimize biceps involvement and isolate the elbow flexion motion. Here are the top exercises:
1. Hammer Curls
- How to Do It: Hold dumbbells with a neutral (thumbs-up) grip and curl them to shoulder height without rotating the wrists.
- Why It Works: The neutral grip takes some tension off the biceps brachii and places more load on the brachialis and brachioradialis.
- Tip: Use slow, controlled reps to avoid momentum and maximize tension on the target muscle.
2. Reverse Curls
- How to Do It: Use an EZ-bar or straight bar with an overhand (pronated) grip and curl the bar toward your shoulders.
- Why It Works: The pronated grip reduces biceps engagement, increasing reliance on the brachialis.
- Tip: Start with lighter weights, as this movement can feel awkward and is more challenging than regular curls.
3. Zottman Curls
- How to Do It: Curl dumbbells up with a supinated grip, then rotate to a pronated grip at the top and lower the weights slowly.
- Why It Works: Combines biceps and brachialis activation with eccentric control, a key driver of muscle growth.
- Tip: Focus on the slow lowering phase to maximize brachialis engagement.
4. Cross-Body Hammer Curls
- How to Do It: Curl the dumbbell across your body toward the opposite shoulder, keeping a neutral grip.
- Why It Works: Increases the range of motion and tension on the brachialis through a slightly different angle.
- Tip: Perform one arm at a time to maintain form and control.
Programming Tips for Brachialis Growth
- Train 2–3 times per week: Since the brachialis is a smaller muscle, it can handle higher frequency and volume.
- Keep reps moderate: Aim for 8–15 reps per set for hypertrophy.
- Use strict form: Avoid swinging or using momentum, which reduces tension on the target muscle.
- Incorporate tempo work: Slow eccentrics (3–4 seconds lowering phase) help increase time under tension.
Final Thoughts
If your goal is to build fuller, stronger arms, don’t neglect the brachialis. While it may be hidden beneath the biceps, developing this powerful muscle will add visible thickness and improve the overall shape of your upper arms. Incorporate exercises like hammer curls, reverse curls, and Zottman curls into your routine, and you’ll soon see the difference in both size and strength.
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