8 Intense Brachialis Exercises to Build Stronger Biceps

When aiming to build stronger, well-defined biceps, most people focus solely on the bicep muscles. However, to truly enhance your arm strength and aesthetics, it’s crucial not to overlook the brachialis—a key muscle located underneath your biceps. The brachialis plays a significant role in elbow flexion and can add both mass and definition to your arms. Here are 8 intense brachialis exercises to help you build stronger biceps and achieve that coveted “bigger arms” look.

What is the Brachialis Muscle?

The brachialis is a muscle that lies underneath the biceps, on the upper part of the arm. It works in conjunction with the biceps brachii to flex the elbow, and it can add significant size and power to your arms when targeted effectively. Strengthening the brachialis not only enhances the visual appeal of your arms but also improves overall arm strength.

8 Intense Brachialis Exercises to Build Stronger Biceps

1. Hammer Curls

Hammer curls are one of the best exercises for targeting the brachialis. By holding the dumbbells with a neutral grip (palms facing each other), this movement puts more emphasis on the brachialis and forearms compared to regular bicep curls.

How to do it:

• Hold a dumbbell in each hand with a neutral grip.
• Keep your elbows close to your torso and curl the weights while keeping your palms facing each other.
• Slowly lower the weights back down, maintaining control.

2. Reverse Curls

Reverse curls focus more on the brachialis and forearms while still engaging the biceps. By using a pronated grip (palms facing down), you shift the load from the biceps to the brachialis.

How to do it:

• Grab a barbell or dumbbells with an overhand grip (palms facing down).
• Curl the weights up toward your shoulders, keeping your elbows fixed at your sides.
• Lower the weights slowly to the starting position.

3. Zottman Curls

The Zottman curl is a unique exercise that combines both regular curls and reverse curls, targeting the brachialis and biceps in different ways. The eccentric portion (lowering phase) of the movement really helps in building strength.

How to do it:

• Hold dumbbells with a regular supine grip (palms facing up).
• Curl the weights up as in a traditional bicep curl.
• At the top, rotate your wrists so your palms face down, then slowly lower the weights in a reverse curl motion.

4. Incline Hammer Curls

Incline hammer curls allow for a greater range of motion and increased time under tension, helping to recruit more muscle fibers in the brachialis.

How to do it:

• Sit on an incline bench and hold a dumbbell in each hand with a neutral grip.
• Let your arms hang down and curl the weights toward your shoulders, keeping your elbows stationary.
• Slowly lower the weights back to the starting position.

5. Cross-Body Hammer Curls

This variation of the hammer curl targets the brachialis in a slightly different way, emphasizing the contraction and creating a deep stretch in the muscle.

How to do it:

• Hold a dumbbell in each hand with a neutral grip.
• Curl one dumbbell toward the opposite shoulder, crossing your body.
• Lower the dumbbell back to the starting position, and repeat for the other arm.

6. Barbell Reverse Curls

The barbell reverse curl is an excellent compound exercise that targets the brachialis and forearms. Using a barbell allows for a heavier load compared to dumbbells.

How to do it:

• Hold a barbell with an overhand grip (palms facing down) at shoulder width.
• Curl the barbell toward your chest, keeping your elbows fixed at your sides.
• Slowly lower the barbell back to the starting position.

7. Spider Curls

Spider curls isolate the brachialis by keeping the elbows in a fixed position while you curl the weight. By performing this exercise on an incline bench, your arms are allowed to hang freely, increasing the range of motion.

How to do it:

• Lie face down on an incline bench with a dumbbell in each hand.
• Let your arms hang straight down, palms facing forward.
• Curl the weights up while keeping your elbows in a fixed position, then slowly lower them.

8. Concentration Curls

While concentration curls are generally known for targeting the biceps, performing them with a neutral grip (hammer grip) shifts the focus more toward the brachialis.

How to do it:

• Sit on a bench and hold a dumbbell with a neutral grip.
• Rest your arm on the inside of your thigh to isolate the movement.
• Curl the dumbbell up toward your shoulder while maintaining strict form.
• Slowly lower the dumbbell back down.

Tips for Maximizing Brachialis Growth

1. Prioritize Time Under Tension: Focus on slow, controlled movements during both the lifting and lowering phases of each exercise to maximize muscle engagement.
2. Use Moderate Weights: While heavier weights can be beneficial, focusing on proper form and technique is key to isolating the brachialis effectively.
3. Incorporate Variety: Switch up your routine by alternating between different exercises to continually challenge the muscle and prevent adaptation.
4. Consistency is Key: Regularly incorporating these exercises into your arm workouts will help you build a stronger, more balanced set of arms over time.

Final Thoughts

Building stronger biceps isn’t just about targeting the biceps brachii. To truly create well-rounded, powerful arms, focusing on the brachialis is essential. By including these 8 intense brachialis exercises in your workout routine, you’ll be well on your way to building fuller, more defined arms. Remember, consistency and proper form are the keys to seeing results. Happy lifting!