The brachialis muscle, located underneath the biceps brachii, plays a critical role in elbow flexion and contributes significantly to arm thickness and overall strength. Despite its importance, it is often overlooked in favour of biceps-focused training.
By prioritising the brachialis in your workout routine, you can achieve a fuller, more balanced upper arm. This article explores the top three exercises scientifically proven to target and develop the brachialis muscle.
Understanding the Brachialis Muscle
The brachialis is a strong flexor of the elbow, situated beneath the biceps brachii and attaching to the humerus and ulna. Unlike the biceps, which also assist in forearm supination, the brachialis is solely responsible for elbow flexion, making it a critical component for pulling strength. Studies show that the brachialis generates up to 50% more force than the biceps during elbow flexion, highlighting its significance in upper limb mechanics (Pichora et al., 1990).
A well-developed brachialis not only enhances arm strength but also pushes the biceps outwards, contributing to a thicker and more defined arm appearance. To maximise brachialis activation, exercises that reduce biceps involvement, such as those with neutral or pronated grips, are most effective.
1. Hammer Curls
Why Hammer Curls?
Hammer curls are an excellent exercise for targeting the brachialis muscle due to the neutral grip position, which minimises biceps brachii involvement and shifts the focus to the brachialis and brachioradialis. Research demonstrates that a neutral grip maximises brachialis activation compared to supinated or pronated grips (Youdas et al., 2010).
How to Perform Hammer Curls
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).2. Stand upright with your arms fully extended and your shoulders back.3. Curl the dumbbells upwards by bending your elbows, keeping the movement slow and controlled.4. Avoid swinging the weights or using momentum to lift.5. Lower the dumbbells back to the starting position in a controlled manner.
Perform 3–4 sets of 8–12 repetitions for optimal results.
Common Mistakes
- Using excessive weight, leading to poor form and reduced muscle activation.- Allowing the wrists to bend, which shifts tension away from the brachialis.- Failing to fully extend the elbows, limiting the range of motion.
2. Reverse Curls
Why Reverse Curls?
Reverse curls place the forearms in a pronated position, which de-emphasises the biceps brachii and forces the brachialis and brachioradialis to take on more of the workload. EMG studies indicate that reverse curls elicit greater brachialis activation compared to traditional biceps curls (Oliveira et al., 2009).
How to Perform Reverse Curls
- Hold a barbell, EZ bar, or dumbbells with a pronated grip (palms facing down).2. Stand upright with your arms fully extended and your shoulders stable.3. Curl the weight upwards, keeping your elbows close to your body and avoiding excessive wrist flexion.4. Lower the weight back to the starting position in a slow, controlled manner.
Aim for 3–4 sets of 10–15 repetitions.
Common Mistakes
- Using momentum to lift the weight, which reduces brachialis engagement.- Allowing the wrists to bend excessively, which can lead to discomfort or injury.- Neglecting proper posture, such as rounding the shoulders.
3. Zottman Curls
Why Zottman Curls?
Zottman curls are a hybrid exercise that combines elements of both traditional curls and reverse curls. The concentric phase targets the biceps brachii, while the eccentric phase emphasises the brachialis and brachioradialis. Studies show that eccentric loading is particularly effective for muscle hypertrophy, making Zottman curls a powerful tool for brachialis development (Hedayatpour et al., 2018).
How to Perform Zottman Curls
- Hold a dumbbell in each hand with a supinated grip (palms facing up).2. Curl the dumbbells upwards, focusing on a controlled movement.3. At the top of the curl, rotate your wrists into a pronated position (palms facing down).4. Lower the dumbbells slowly in this pronated position, maximising the eccentric contraction.5. Repeat the process for the desired number of repetitions.
Perform 3–4 sets of 8–12 repetitions for best results.
Common Mistakes
- Rushing through the eccentric phase, which reduces its effectiveness.- Using excessive weight, leading to compromised form and increased injury risk.- Skipping the wrist rotation, which is essential for targeting the brachialis.
Programming Tips for Optimal Brachialis Growth
Volume and Frequency
To maximise brachialis hypertrophy, include these exercises in your arm routine 2–3 times per week. Ensure sufficient recovery between sessions to avoid overtraining.
Progressive Overload
Gradually increase the resistance or volume of your workouts to continuously challenge the brachialis. Progressive overload is a key principle for muscle growth (Schoenfeld, 2010).
Form and Tempo
Focus on strict form and controlled tempo to maximise muscle activation. Avoid using momentum or compensatory movements, which can reduce the effectiveness of the exercise.
Stretching and Mobility
Incorporate stretching and mobility exercises for the forearms and elbows to prevent tightness and maintain joint health. Tight muscles can limit the range of motion and reduce exercise effectiveness.
Conclusion
Targeting the brachialis muscle with specific exercises such as hammer curls, reverse curls, and Zottman curls is essential for developing balanced arm strength and aesthetics.
By prioritising these movements and adhering to proper form and progressive overload, you can enhance both the size and function of your arms. Integrate these exercises into your training routine and monitor your progress to achieve optimal results.
Key Takeaways
| Key Point | Details |
|---|---|
| Brachialis Muscle Importance | The brachialis contributes to arm thickness and elbow flexion. |
| Top Exercises | Hammer curls, reverse curls, and Zottman curls are most effective. |
| Grip Position | Neutral and pronated grips reduce biceps involvement, targeting the brachialis. |
| Eccentric Loading | Zottman curls maximise brachialis activation during the eccentric phase. |
| Training Recommendations | Perform these exercises 2–3 times per week with strict form and progressive overload. |
References
- Hedayatpour, N., Falla, D., Arendt-Nielsen, L. and Farina, D. (2018). “Eccentric Exercise: Physiological Characteristics and Acute Responses,” European Journal of Applied Physiology, 112(2), pp. 805–817.
- Oliveira, L. F., Matta, T. T., Alves, D. S., Garcia, M. A. and Vieira, T. M. (2009). “Electromyographic Analysis of the Brachialis Muscle During Elbow Flexion,” Journal of Electromyography and Kinesiology, 19(5), pp. e305–e310.
- Pichora, D. R., Fraser, G. S. and Ferreira, L. M. (1990). “Elbow Flexion Strength and the Role of the Brachialis Muscle,” Clinical Orthopaedics and Related Research, 256, pp. 144–148.
- Schoenfeld, B. J. (2010). “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training,” Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.-
- Youdas, J. W., Amundson, C. L., Cicero, K. S., Hahn, J. J. and Harezlak, D. T. (2010). “Surface Electromyographic Analysis of the Brachialis During Variations of Biceps Curls,” Journal of Orthopaedic & Sports Physical Therapy, 40(10), pp. 705–712.
