What Is the Brachialis Muscle?
You know those bulging biceps everyone admires? They owe much of their appeal to the brachialis muscle. It’s this often unnoticed powerhouse that runs from your upper arm bone (humerus) down to your forearm bone (ulna). Believe it or not, building a robust brachialis is essential for cavernous bicep curves. But wait, there’s more! Strengthening this underestimated muscle can also beef up your wrist stability and drastically improve grip strength. Don’t underestimate the gravity of what training this small-yet-mighty gem can do for your overall upper body strength!
If you want to llat pyearn how to target and build your brachialis effectively, check out our guide on exercises here!
Benefits of Brachialis Workouts
Including brachialis workouts in your fitness routine comes with several benefits. Firstly, strengthening the brachialis muscle can significantly improve the size and shape of your biceps peaks. Additionally, exercising this muscle group can help alleviate pressure on the elbow joint during bicep movements and contribute to overall arm stability.
Training your brachialis muscles also means working towards a more well-rounded upper body physique. This lesser-known muscle group sits beneath the bicep and contributes to overall arm definition when developed.
Incorporating some of the best dumbbell exercises for brachialis such as dumbbell flyes, dumbbell pullovers or even dumbbell rows into your workout routine is a great way to target this muscle specifically and ensure balanced upper-arm strength with other major muscles groups like triceps or forearms that you may have been focused on previously.
Whether you’re an experienced weightlifter looking to add variety to your current training regime or just getting started in building up your arms, incorporating specific exercises targeting the Brachialis will benefit both novice athletes as well as pros striving to attain proper uniformity and fullness where their biceps meet their shoulders.
How To Build Brachialis Muscles
If you want to bulk up your biceps and fortify your upper arm, building the brachialis muscle is key. Lucky for you, there are several exercises using dumbbells that can activate this muscle in no time.
First up, try out dumbbell hammer curls, which put pressure on both your biceps and your brachialis muscle. Another effective technique is the cross-body hammer curl with a dumbbell, which allows for more pronounced activation of the brachialis.
Don’t forget about the Zottman curl or dumbbell reverse grip bicep curl either – both are ideal for working those hard-to-reach areas in your upper arm.
And if you really want to take things up a notch, hit up cable hammer curls or resistance band lat pulldowns. Just remember to maintain good form throughout these exercises and avoid jerky movements at all costs.
Progressive overload is crucial when it comes to building muscle mass over time. Start small but gradually increase the weight as you gain strength. Aim for 3-4 sets of 10-12 reps per exercise, taking a brief break of 60 seconds between each set.
Keep in mind though that cultivating sizable bicep peaks takes persistence and perseverance – Rome wasn’t built in a day! Stick with these routine exercises consistently and before long you’ll begin noticing significant gains in arm strength that will have everyone double-taking at your eye-catching physique!
If you’re aiming for a Hulk-smash effect on your brachialis muscles, hammer curls can help you achieve maximum muscle growth. To nail this exercise down, stand up with feet apart at shoulder width and hold dumbbells in both hands while keeping your palms facing towards the body. Keep your elbows pinned to your sides, raising weights towards shoulders slowly throughout the movement without switching from that same grip.
Focus on maintaining wrist rigidity by avoiding swinging back and forth as well as controlling proper form during the exercise. Trust us – these curls hit those brachialis muscles with jarring intensity resulting in increased mass over time. For squeezing out every last bit of muscle strength, try combining hammer curls with other exercises like preacher curls or dumbbell flyes.
Optimal results suggest incorporating hammer curls into bicep workouts at least once weekly performing three to four sets of 12-15 repetitions starting with lower weight if new to exercising or arms are weaker than desired before graduating to heavier loads comfortably. Also keep in mind that diet & consistency crucially affect physical improvement alongside these targeted exercises – so make sure you stick with it!
Dumbbell Hammer Curls
As someone who’s always looking to improve my arm strength and bicep peaks, dumbbell hammer curls have become a staple in my workout routine. This exercise is fantastic for targeting the brachialis muscle – an often overlooked but crucial muscle for overall arm development.
Here’s how to do it: stand with your feet shoulder-width apart, and grab a pair of dumbbells. Make sure your palms are facing towards your body. Then, bend your elbows and lift the weights until they’re at shoulder level. Pause here for a moment before slowly lowering them back down.
The brachialis muscle is working hard during this exercise as it flexes the elbow joint. Plus, you’ll also recruit other muscles like the brachioradialis and anterior deltoids since it’s a compound movement.
If you want to increase intensity, there are plenty of ways to switch up the move – try doing one arm at a time or using heavier weights, or incorporating drop sets or supersets into your routine (trust me, these will make you work!).
I’d recommend adding dumbbell hammer curls both with other exercises that target the brachialis muscle such as cross-arm landmine curls and dumbbell flyes if you’re aiming for more defined bicep peaks from several angles. By establishing this exercise consistently in your program, strong arms might come faster than what was initially expected!
Dumbbell Cross-Body Hammer Curl
I absolutely love the Dumbbell Cross-Body Hammer Curl, as it specifically targets one of my favorite muscles – the brachialis. This exercise involves grabbing a dumbbell in each hand and crossing one arm over your body whilst curling towards the opposite shoulder. The key is to keep your elbow stable, and focus on contracting those brachialis muscles throughout.
To make sure you’re doing it right, spread your feet shoulder-width apart with palms facing each other while holding your dumbbells. Start by bending one elbow, lifting the weight up across your body until it reaches the opposing shoulder, keeping everything smoothly tucked to your torso.
Once you’ve reached peak contraction, lower down gradually before starting on the other side. For great outcomes, shoot for three sets of 12 reps per arm.
With just a bit of dedication to working in Dumbbell Cross-Body Hammer Curls into our usual regimen helps excessively in building up bicep size along with giving definition to ultimately achieve that impressive look we’ve been striving so hard for!
EZ-Bar Reverse Curl
The EZ-Bar Reverse Curl is a bicep exercise that primarily targets the brachialis muscle. It involves holding an EZ-bar with a narrow overhand grip and then curling it towards your shoulders while keeping your elbows close to your body. This exercise places significant tension on the brachialis muscle, making it one of the most effective exercises for building mass in this area.
To perform the EZ-Bar Reverse Curl, stand straight with a shoulder-width stance and hold an EZ-bar at arm’s length with an overhand grip. Make sure to keep your wrists straight throughout the movement. Slowly curl the bar up towards your shoulders while exhaling and squeezing your bicep muscles at the top position before slowly lowering it back down to starting position.
If you want to increase difficulty, consider adding more weight as you progress or try performing slow negatives on each rep. With proper form and technique, this exercise can help improve brachialis strength and hypertrophy which can lead to impressive bicep peaks. Add this exercise into your regular workout routine along with other workouts targeting brachialis muscles such as dumbbell hammer curls or cable hammer curls for maximum results.
Dumbbell Reverse Grip Bicep Curl
If you’re looking to hit your brachialis muscle in a big way, I recommend giving the Dumbbell Reverse Grip Bicep Curl a try. This move primarily targets your brachialis while also recruiting your biceps to help out. To get started, grab some dumbbells and hold them with an underhand grip (palms facing up) at arm’s length by your sides. From there, curl the weights up towards shoulder height while keeping your elbows pinned to your sides. Take a beat at the top of the curl before slowly lowering back down.
A word of caution: proper form is paramount when it comes to weightlifting! No swinging or jerking allowed! Keep good posture throughout and go slow and steady as you increase weight and build confidence.
Whether you’re new to working this obscure muscle group or are simply looking for fresh moves to add into your established routine, incorporating exercises like the Dumbbell Reverse Grip Bicep Curl into your workout can yield impressive results in strengthening and developing this often-overlooked area alongside other muscles in your arms.
If you’re looking to shape up your arms, the Zottman curl is an excellent exercise to add to your routine. This dumbbell curl targets the brachialis muscle while also working your biceps and forearms.
To do this exercise properly, start with a shoulder-width stance and hold two dumbbells by your sides with palms facing inward. Begin by curling both weights upwards towards your shoulders while keeping elbows close to the body – this is going to hit those brachialis muscles! At the top of each rep, rotate (pronate) your wrists outwards so that you’re gripping palm-facing forward before holding for one count at peak contraction. It’s important that you slowly lower back down into starting position using slow negative reps where you move beyond a neutral grip into an overhand grip. This completes one repetition!
Aim for 3-4 sets x 12-15 reps per arm making sure to use challenging weights but maintaining strict form throughout each repetition consistently. Concentrating on building strong, defined brachialis muscles not only increases upper-arm mass but also gives you an appealing thickness from every angle which we all strive for in our fitness journey.
So what are you waiting for? Make sure to integrate Zottman curls into your workout routine today!
Resistance Band Zottman Curl
If you’re looking to spruce up your brachialis training, the Zottman curl with resistance bands is an excellent exercise to add into your routine. Not only does it enhance strength and hypertrophy in the biceps, but it also exclusively targets the brachialis muscle.
To give this workout a go, follow these simple instructions:
- Take a neutral stance on the band’s centre and clasp both handles underhand.
- Have arms extended straight down at your sides with palms facing forward.
- Ensure elbows remain close to your ribcage as you start to pull up towards your shoulders.
- Once you’ve reached the apex of the curl, swivel both wrists until palms face frontwards.
- Slowly lower back down to starting point while keeping outward-facing palms open.
- By full extension, swivel again so that wrists are pointing downward.
Bear in mind when targeting muscles like brachialis during physical activity — always maintain authority over motion and concentrate on compression throughout each repetition.
Direct 3 sets of 12-15 reps their way during arm day for a new attack plan aimed towards those challenging-to-tackle peaks in your biceps!
Cable Hammer Curls
Cable hammer curls are a great addition to any brachialis workout routine. To perform this exercise, you will need a cable machine and a rope attachment.
To begin, stand facing the cable machine with your feet shoulder-width apart. Grasp the rope attachment with both hands and keep your elbows close to your sides. Your palms should be facing each other.
Next, curl the rope up towards your shoulders while keeping your elbows close to your sides. Hold for a second at the top of the movement before lowering the weight back down slowly.
Keep in mind that form is important when performing cable hammer curls. Avoid swinging or using momentum to lift the weight, as this can put unnecessary strain on other muscle groups and reduce activation of the brachialis muscle.
Try incorporating 3-4 sets of 12-15 reps into your next arm day routine for optimal results. As always, be sure to gradually increase weight over time as you increase strength and endurance in this exercise.
Resistance Band Lat Pulldown
If you’re looking to build strength in your upper back and biceps, the resistance band lat pulldown is practically made for you. Targeting the elusive brachialis muscle, this simple exercise can improve posture and even reduce your risk of injury.
So, how do you do it? Simple. Attach a resistance band to any reliable surface overhead. Take hold of each end with your palms facing away from you, about shoulder-width apart. Now comes the fun part: sit or kneel on the floor while gripping that band tight.
Remember to keep your core nice and engaged as you start pulling down on both ends of the resistance band. Slowly bring it down until it’s level with your chest before releasing and letting it return upward over your head.
Just like anything else worth doing in life, good things come to those who wait – so repeat this move slowly for three sets of 10-15 reps each time. Make sure not to rush; timing is everything when perfecting form.
By working exercises like these into a daily workout routine, building strong brachialis muscles will give you some seriously huge bicep peaks – maybe even enough to convince a certain someone 💪🏽
Pull-Ups: An Effective Brachialis-Targeting Exercise
Including pull-ups in your brachialis workout routine can significantly enhance overall upper arm development. Pull-ups help to increase biceps muscle activation while also providing significant tension on the brachialis. The primary focus of a pull-up is the lats; however, with proper form and execution, you can effectively engage your brachialis muscles.
To perform a pull-up, grasp an overhead bar with a shoulder-width grip and keep your arms extended fully. Engage your core and bring your body up until your chin clears the bar. Focus on pulling through your elbows to activate both the biceps and brachialis.
Variations of pull-ups such as close-grip or wide-grip can further emphasize the benefits for targeted muscles as well as allow greater overall workout variety. For individuals looking for added resistance training beyond their bodyweight in performing this exercise may consider attached weights via dipping belts or weight vests.
Including 3 to 4 sets of pull-ups at towards end section of workouts that involve all three major upper arm muscles including bicep, tricep allowing maximization of muscle fatigue uniformly will offer great benefits for developing the brachialis group along with noticeable improvements in strength across other areas elongating healthy growth hormone production corresponding into hypertrophy over time.
Brachialis Workouts to Try
Here are two effective Brachialis workouts to try out:
Workout #1 – Brachialis Workout
A great way to get a bigger bicep peak is by targeting the brachialis muscle. The following workout includes some of the best exercises for targeting this area:
- Dumbbell Hammer Curls: Start with dumbbells held at your sides and bring them up towards your shoulders, keeping your palms facing each other.
- Cross-Arm Landmine Curl: Stand with one end of a barbell against the wall in front of you, grasp it underhand with both hands crossed over each other near its center, and curl upwards.
- EZ-Bar Reverse Curl: Hold onto an EZ-bar (curved bar) with an underhand grip and lift it towards your shoulders.
- Zottman Curl: Perform dumbbell curls but on the lowering movement turn your palms down to work opposing muscles.
- Resistance Band Lat Pulldown: The resistance band lat pulldown is perfect for adding weight while also targeting this area specifically with movements like lateral raises or pushing yourself along one side then switching to another!
Add these exercises into your workout routine for big gains in bicep size and overall strength!
Workout #2 – Biceps & Brachialis Workout
If you want to target both your biceps and brachialis muscles in one workout, this routine is for you. Remember to warm up before starting the workout.
- Dumbbell Hammer Curls: Hold a pair of dumbbells at your sides with palms facing each other. Curl both weights toward your shoulders while keeping your elbows close to your body. Lower the weights back down slowly and repeat for 3 sets of 12 reps.
- Dumbbell Flyes: Grab a light set of dumbbells and extend them out from shoulder height with elbows slightly bent. Slowly lower the weights outwards while maintaining the same elbow position until you feel a stretch across your chest and brachialis muscles. Return to starting position, repeat for 3 sets of 10-15 reps.
- Dumbbell Preacher Curls: Sit on a preacher bench holding dumbbells using an underhand grip so that they are resting on top of the pad. Keeping upper arms firmly place against the pad, curl weight upwards towards shoulder level then slowly lower again, making sure not to fully straighten arms between reps. Repeat for 3 sets of 12 reps.
- Dumbbell Tricep Extensions: Holding dumbbells into each hand extend arms above head keeping elbows fixed in position near ears allowing triceps stretch better when extending behind head then return upwards completing rep in five counts or less. repeat in three sets of eight-ten repetitions each set.
By performing exercises that target both your biceps and brachialis muscles, you’ll create more symmetry in your arm development leading to larger overall muscle size will help increase strength which ultimately yields hypertrophy changes over time as well improved functional mobility due healthier tissues being elastically strengthened by consistent training habits.
Eddie Johnson is an ex-bodybuilder, fitness addict, writer, editor and founder of Anabolic Bodies. Also a proud father of two boys and passionate about bodybuilding, nutrition, and the science behind modern-day supplementation.