When many people dream of the perfect physique, they imagine toned arms. Unfortunately, there are many muscles in your arm that people overlook when designing a workout routine. Instead, many people merely build their biceps. One such overlooked muscle is the brachialis.
The brachialis refers to a muscle in your upper arm that is found beneath the bicep. This muscle plays a vital role in flexing the elbow. If you train the brachialis, you can significantly grow your arms.
Training the brachialis will require plenty of hard work and perseverance. If you are eager to train your brachialis, here are some incredible exercises that you can use to gain muscle or burn fat.
1. Dumbbell Hammer Curls
Hammer curls are akin to bicep curls, but will focus more on the brachialis muscles. This exercise will target both the upper and lower arm muscles. The main difference between the two exercises is that you will need to change the angle of your hands for a hammer curl.
For this exercise, simply pick up a pair of dumbbells that are an appropriate weight for curling. Hold a dumbbell in each hand as you stand with your back straight. Make sure that your pals are facing toward your thighs.
Bend your arms at the elbow, propelling the dumbbell forward. Your upper arm should stay in the same place while your lower arm will be moving toward your chest. When the dumbbell is above your chest, hold this position for a few seconds.
Gradually lower the dumbbells to the start position. Repeat this exercise as many times as desired.
This is a super simple exercise. To complete a hammer curl, all you will need is a set of dumbbells. However, you can also use a cable or resistance band for hammer curls.
If this exercise is too challenging, you can try alternating hammer curls. Instead of lifting both dumbbells simultaneously, you should focus on just one arm at a time.
This will help you to achieve the correct form. If you are still struggling, this could indicate that you are using dumbbells that are too heavy.
2. EZ Bar Reverse Curls
An EZ bar is a type of barbell that is designed to incorporate unique angles that will help you to train your biceps and triceps. However, you can use this piece of kit to train your brachialis by using it for reverse curls.
This is one of the most popular brachialis exercises, which is likely due to its simplicity. This is because the positioning of the wrists allows the brachialis muscles to use significant force.
To perform this exercise, grip an EZ bar in front of your body in both hands. Place your hands roughly shoulder-width apart with your knuckles facing forward. Ensure that your back is straight when you lift the EZ bar.
Keeping your elbows at the side of your body, bend your elbows so that the EZ bar is sent toward your chest. Hold the bar in place for just a few seconds before slowly lowering it. Repeat the reverse curls for as many sets and reps as you can.
Just make sure that you avoid placing too much weight on your wrists, as this could lead to injuries. A common mistake when performing this exercise is to use your back to lift the weight. To avoid doing this, keep your back straight and lift with your arms.
Pull-ups are a versatile exercise that is perfect for strengthening your upper body. This compound movement will use your body weight to build strength.
Pull-ups will activate a plethora of muscles, including the biceps, back muscles, and shoulders.
They will also work the brachialis, making this exercise ideal if you want to train this muscle alongside your other upper-body muscles.
This exercise may also be referred to as a chin-up, though this exercise will typically use an overhand grip instead of an underhand grip.
To start this exercise, you will need to stand facing a pull-up bar. Using an overhand grip, put your hands on a bar, ensuring that they are a little further than shoulder-width apart. You may need to climb onto the bar with the assistance of a bench.
Hold yourself from the bar, dangling with your feet entirely off the ground. Slowly lift your body upward before returning to the original position. Replicate this exercise as many times as necessary.
This exercise is a little challenging for beginners. Therefore, this may not be the best activity if you are new to the gym.
One of the benefits of this exercise is that there are numerous variations. As a result, you may want to try jumping pull-ups, band-assisted pull-ups, or eccentric pull-ups to add a little variety to your routines.
4. Zottman Curls
Zottman curls are much more versatile than bicep curls, as they target both your upper and lower arms.
Yet, this exercise primarily activates the brachioradialis and brachialis. Essentially, the Zottman curl combines a standard bicep curl with a reverse curl.
To do a Zottman curl, you should stand with your shoulders fat apart. In each hand, hold a dumbbell. Position your arms at the side and palms facing upward. Next, bend the elbows and bring the dumbbells toward your chest in a curling motion.
Once you have reached the top of this movement, hold the dumbbells in place for a few seconds. Then, turn your wrist around.
Gradually, lower the dumbbell so that your palm is facing backward and your arms are once again straight. Rotate the dumbbell so that it has returned to its original position.
The Zottman curl can be conducted using both arms or just one. We advise focusing on just one warm if you are struggling with the weight of the dumbbell. This way, you can reduce the strain on your arms and focus on nailing the correct form.
It’s recommended that you start with lighter dumbbells. As you persevere with your exercise, you can gradually increase the amount of weight that you are lifting.
5. Cross-Body Hammer Curls
One of the most popular varieties of hammer curls is a cross-body version. As the name suggests, the dumbbell will be directed across your body.
It’s worth noting that this exercise can only be performed to activate one arm at a time. Consequently, it can take a lot of time to complete, though it’s worth it thanks to the numerous benefits it provides.
In your upper arm, it will captivate both the brachialis and bicep. Yet, a cross-body hammer curl will also allow you to work your forearm.
To perfect this exercise, stand with your arms at your side and a dumbbell in each hand. Your palms should be facing your body.
Curl the dumbbell across the torso, working one arm at a time. Bend your arm at the elbow, keeping your upper arm close to your body.
Return the dumbbell to the original position before alternating to the opposite arm.
Repeat for roughly 10 reps for each arm. As you start to become more experienced with this exercise, try increasing the weight of the dumbbell.
6. Preacher Curls
Another curl that you can use to activate your brachialis is the preacher curl, which will also get your biceps pumping.
For this exercise, sit down at a breacher bench. Ensure that you have adjusted the height of the bench so that it’s suitable for you. Your chest should be on the same level as your chest.
Rest your elbows on the bench. Grab a dumbbell in each hand. Curl the weights by seizing your bicep and bending your elbows, lifting your forearms off the pad but keeping the elbows on its surface.
After holding the dumbbells in place for a little bit, return them to their original position.
One of the main advantages of the preacher curl is that it is extremely customizable. You can perform it with barbells, dumbbells, EZ bars, and cables. Consequently, it is a versatile exercise. Many gyms also have preacher curl machines.
Though you will technically need a preacher bench for this activity, you may be able to find a makeshift bench instead.
7. Reverse Curls
Last but not least, reverse curls are also an essential addition to your brachialis workout. Essentially, it is the reverse of a standard bicep curl. You can do it with dumbbells or a barbell.
Grab a weight of your choice, ensuring that you can do at least 8 reps with it. With an overhand grip, hold a bar in your hands. Make sure that your legs are shoulder-length apart.
Bend your elbows, moving the weight toward your shoulder. Hold it in place for a second before returning to the start position.
The brachialis is an essential muscle in the upper arm, which you need to work on if you plan on achieving toned arms.
Though the brachialis is frequently overlooked in favor of the biceps, you can ensure that you have strong brachialis muscles by introducing these exercises to your routine.
With a little hard work and determination, you can reach your brachialis fitness goals