Brachialis Training: Exercises, Principles, and Programming

How to Train Brachialis?

The brachialis muscle, often overshadowed by the biceps, is the primary elbow flexor, contributing significantly to arm thickness and strength. Training it effectively requires understanding its unique anatomy and selecting exercises that isolate its function, particularly those involving pronated or neutral grip variations.

Understanding the Brachialis Muscle

The brachialis is a deep muscle located beneath the biceps brachii, originating from the anterior surface of the humerus and inserting onto the coronoid process and tuberosity of the ulna. Unlike the biceps, which crosses both the shoulder and elbow joints, the brachialis acts solely on the elbow.

• Primary Function: Its sole action is elbow flexion. This means it is active in all elbow flexion movements, regardless of forearm position (supinated, pronated, or neutral).
• Anatomical Advantage: Due to its direct attachment to the ulna, the brachialis is uniquely positioned to be the strongest elbow flexor, especially when the forearm is pronated (palms down), as the biceps' ability to flex is diminished in this position.
• Contribution to Arm Aesthetics: A well-developed brachialis pushes the biceps up, contributing to a fuller, more peaked appearance of the upper arm and adding significant girth.

Unique Characteristics for Training

To effectively target the brachialis, it's crucial to consider its anatomical distinctiveness:

• Single-Joint Muscle: Because it only crosses the elbow joint, its activation isn't influenced by shoulder position, unlike the biceps. This simplifies isolation.
• Mechanical Advantage in Pronation: While it works in all grip variations, the brachialis bears a higher load when the forearm is pronated (palms down, as in reverse curls) or in a neutral position (palms facing each other, as in hammer curls). In these positions, the biceps brachii's supination function is minimized, allowing the brachialis to become the dominant prime mover for elbow flexion.
• Endurance and Power: The brachialis is a workhorse muscle, designed for sustained contraction and powerful flexion. Training it with a focus on controlled, full range of motion movements can enhance both its size and strength.

Principles of Brachialis Training

Effective brachialis training revolves around specific exercise selection and execution:

• Prioritize Pronated and Neutral Grips: These grip variations mechanically disadvantage the biceps' supination role, forcing the brachialis to take on a greater share of the elbow flexion load.
• Full Range of Motion: Ensure complete extension at the bottom of the movement and a strong contraction at the top. The brachialis benefits from a full stretch and peak contraction.
• Controlled Movement: Avoid momentum. Focus on a slow, controlled eccentric (lowering) phase and a deliberate concentric (lifting) phase. This maximizes time under tension for the brachialis.
• Mind-Muscle Connection: Consciously focus on contracting the brachialis, feeling the muscle work beneath the biceps. This enhances neural drive and recruitment.

Effective Exercises for Brachialis Development

The following exercises are highly effective for targeting the brachialis:

• Reverse Barbell Curl:
  • Execution: Stand holding a barbell with an overhand (pronated) grip, hands shoulder-width apart. Keep elbows tucked to your sides. Curl the bar upwards, focusing on squeezing the forearms and upper arms. Lower slowly.
  • Why it works: The pronated grip places the biceps in a disadvantageous position for elbow flexion, making the brachialis the primary mover.
• Reverse EZ Bar Curl:
  • Execution: Similar to the reverse barbell curl, but using an EZ bar allows for a more comfortable grip, reducing wrist strain for some individuals.
  • Why it works: Offers the same brachialis emphasis as the straight bar but with improved wrist comfort.
• Dumbbell Hammer Curl:
  • Execution: Stand or sit holding a dumbbell in each hand with a neutral grip (palms facing each other). Curl the dumbbells upwards, keeping palms facing each other throughout the movement.
  • Why it works: The neutral grip also diminishes the biceps' supination function, shifting more emphasis to the brachialis and brachioradialis.
• Cable Hammer Curl:
  • Execution: Using a rope attachment on a low cable pulley, perform hammer curls.
  • Why it works: Cables provide constant tension throughout the entire range of motion, which can be beneficial for muscle hypertrophy.
• Incline Dumbbell Hammer Curl:
  • Execution: Lie back on an incline bench set at about 45-60 degrees. Let your arms hang straight down. Perform hammer curls.
  • Why it works: The incline position places a greater stretch on the long head of the biceps, potentially further emphasizing the brachialis at the bottom of the movement.
• Concentration Curl (Hammer Grip):
  • Execution: Sit on a bench, rest your triceps against your inner thigh, and perform a hammer curl.
  • Why it works: This exercise maximizes isolation by stabilizing the upper arm and preventing momentum, allowing for a very focused contraction of the brachialis.

Programming Brachialis into Your Routine

Integrating brachialis-focused training doesn't require a separate workout day but rather thoughtful exercise selection within your existing routine:

• Frequency: 1-2 times per week is generally sufficient for most individuals.
• Volume: Incorporate 2-4 sets of 8-15 repetitions for brachialis-specific exercises. Higher rep ranges (12-20) can also be effective for this muscle.
• Placement: Include brachialis exercises as part of your arm training day, or integrate them into a pull day alongside back exercises.
• Progression: Gradually increase the weight, repetitions, or sets over time to ensure continued adaptation and growth. Focus on maintaining strict form.

Common Mistakes to Avoid

• Over-relying on Biceps: Many individuals perform standard bicep curls predominantly with a supinated grip, which heavily involves the biceps brachii, neglecting the brachialis.
• Using Too Much Momentum: Swinging the weights reduces the tension on the target muscle, making the exercise less effective for brachialis development.
• Incomplete Range of Motion: Not fully extending the arm at the bottom or achieving a peak contraction at the top limits the muscle's work and growth potential.
• Neglecting Other Elbow Flexors: While focusing on the brachialis, remember that the brachioradialis (a forearm muscle also involved in elbow flexion, particularly with a neutral grip) also contributes to arm size and strength. Hammer curls effectively train both.

Conclusion

The brachialis is a critical, often-underestimated muscle for both arm strength and aesthetics. By understanding its unique function and prioritizing exercises that utilize pronated or neutral grips, you can effectively target this powerful elbow flexor. Incorporating reverse curls, hammer curls, and their variations with strict form and consistent progression will lead to thicker, stronger, and more developed upper arms.