If your goal is bigger, stronger arms, there's one muscle you're probably not giving enough attention to, the brachialis. This deep arm muscle sits beneath your biceps, and when trained properly, it pushes the biceps up, making your arms look thicker and more defined.
Most people focus too much on curls that hit only the biceps brachii. But if you want real upper-arm growth and strength, you need to train the brachialis directly. Here's everything you need to know about this underrated muscle and how to build it with the most effective exercises.
What Is Brachialis?
The brachialis is a thick muscle located underneath the biceps on the upper arm. While the biceps have two heads and contribute to arm flexion, the brachialis has one job, bending your elbow. It doesn't get much credit, but it is actually the strongest elbow flexor in your arm.
When you do curls, pull-ups, or rows, the brachialis is heavily involved. And when it grows, it adds mass below your biceps, pushing them outward. That means your arms look bigger from all angles. Training it also improves pulling strength, grip stability, and reduces the risk of elbow injuries.
Why Most Workouts Miss It
Standard curls with a palms-up grip mostly target the biceps. That supinated position reduces the role of the brachialis. To really hit this muscle, you need to switch your grip. Neutral or overhand grips increase brachialis activation and shift the focus away from the biceps.
That's why exercises like hammer curls, reverse curls, and Zottman curls are staples for anyone serious about full-arm development. Let's look at the best exercises for training the brachialis and how to add them to your routine.
Best Brachialis Exercises
You don't need fancy equipment or a dozen movements. A few smart exercises done consistently will get the job done. Here are the top five brachialis-focused lifts.
1. Hammer Curls
Hammer curls are one of the best brachialis exercises. You use a neutral grip, which puts the emphasis on the brachialis instead of just the biceps.
Stand tall with a dumbbell in each hand, palms facing your body. Curl the weights up, keeping your elbows tight to your sides. Don't rotate your wrists. Squeeze at the top, then slowly lower under control. Aim for 3 sets of 10 to 12 reps.
2. Reverse Curls
This move uses a palms-down grip to take the biceps out of the equation and put more work on the brachialis and forearms.
Use an EZ-bar or straight bar. Grip it with your hands shoulder-width apart, palms facing down. Curl the bar up while keeping your elbows tucked. Squeeze at the top, then lower slowly. Start light, this grip is harder than it looks. Go for 3 sets of 8 to 10 reps.
3. Zottman Curls
This curl variation gives you the best of both worlds. You curl up like a regular biceps curl, but lower with a palms-down grip to torch the brachialis.
Hold dumbbells with palms up and curl them to shoulder height. At the top, rotate your wrists so your palms face down. Slowly lower the weight. Rotate your wrists back to the starting position at the bottom. Do 3 sets of 8 to 10 reps.
4. Chin-Ups or Neutral-Grip Pull-Ups
Pull-ups aren't just for your back. Depending on the grip, they can be a great way to hit the brachialis.
For chin-ups, use an underhand grip. For neutral-grip pull-ups, use parallel handles. Pull yourself up until your chin is over the bar, then lower with control. Focus on the squeeze at the top and slow descent. Do 3 sets of as many clean reps as possible.
5. Preacher Curls With Neutral or Overhand Grip
Preacher curls limit momentum and help isolate the brachialis when done with the right grip.
Set up a preacher bench with a dumbbell or EZ-bar. Use either a hammer grip or palms-down grip depending on the variation. Curl the weight up and lower slowly. Don't fully lock out at the bottom, keep tension on the muscle. Shoot for 3 sets of 10 to 12 reps.
How to Program a Brachialis Workout
You don't need to dedicate an entire day to brachialis, but you should train it with intention. Here's how to fit these exercises into your routine for the best results.
Frequency
Train the brachialis one to two times per week. You can pair it with your arm day or your back day since pulling exercises already recruit it.
Sets and Reps
For growth, aim for 3 to 4 sets per exercise with 8 to 12 reps. Use good form, and focus on the muscle working, not just moving the weight. Total weekly volume can be around 9 to 12 sets.
Tempo and Technique
Slow down the lowering phase of your reps. Eccentric control is key for muscle growth, especially with the brachialis. Don't just let the weight drop. Lower it for a count of three or four seconds whenever possible.
Grip Variety
Rotate between neutral and overhand grips throughout your training week. Supinated curls are fine for the biceps, but to target the brachialis, you need grip changes.
Progressive Overload
Add weight, reps, or sets over time. You can also shorten rest periods or add intensity techniques like drop sets to keep the muscle challenged.
Who Should Train the Brachialis?
Everyone can benefit from brachialis training. Beginners should focus on mastering form with light weight. Intermediate and advanced lifters can ramp up the volume and intensity as needed.
If your arms have hit a plateau, your brachialis might be the weak link. Training it will make a visible difference over time and unlock new strength in your curls, rows, and pull-ups.
Final Tips for Bigger Arms
- •Train the brachialis with purpose, not as an afterthought
- •Use neutral and overhand grips often
- •Control your reps, especially on the way down
- •Stay consistent and give it time, growth will follow
The brachialis might be hidden, but it plays a major role in how strong and full your arms look. Add these exercises to your weekly rotation, push for progress, and watch your sleeves fill out.