Brachialis Workout: Exercises & Training Tips

Brachialis Workout: Exercises & Training Tips

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The Brachialis workout is able to give extra volume to the biceps, but for its effective pumping, endless lifting of the barbell or dumbbells is not enough. You can achieve maximum results only if you know how to properly pump the brachialis. There are a number of special exercises, regular performance of which will help to properly develop the muscle.

Brachialis easily gains the desired amount, but just as quickly, loses it without the use of special exercises. You can regularly pump up this capricious muscle in the gym and at home. It is only important to follow the recommendations of experienced athletes and perform exercises according to all the rules to avoid unnecessary training and also to avoid injury.

Best Brachialis Exercises and Workouts

The muscle undergoes loads and begins to increase in volume only in certain positions. To make it work, you need to perform special exercises that differ from the traditional ones for pumping the biceps and triceps. In the process of supination, the brachialis does not participate, so all exercises are performed until the arm is bent at an angle of 90 degrees.

Exercises for pumping the brachialis are organically included in the overall training plan, since the shoulder muscles of a small size receive some load in these basic movements. Indirectly, the muscle works when performing exercises for the back. Special exercises for pumping the muscles are performed at the very end of the workout.

In brachialis workouts, the main thing is not to “kill” the muscle. To prevent this from happening, the forearm first needs to be properly warmed up. If this is not done, after the workout, there will be a feeling of stretching in the shoulder girdle.

best brachialis exercises and workouts


1. Standing EZ Bar Reverse Curl

Standing EZ Bar Reverse Curl is one of the most effective exercises for pumping the brachialis. For ease of execution, it is better to take a bent neck. The load should be increased gradually, and in no case should you start with large weights. The grip should be wide, otherwise the main work will be done by the forearm and not the bicep.

Perform 4 sets with an average load. Number of repetitions: 8-12.

The lifting technique is as follows:

  • The barbell is loaded with the necessary weight, taken in the hands in a reverse grip and slowly raised on the inhale;
  • On the exhalation, slowly and intently lower the bar;
  • Repeat the required number of repetitions until you feel that your muscles are fatigued.

During the lift, the elbows should be tightly pressed against the body, otherwise the load will be transferred to the biceps and adjacent (other) muscles.

2. Brachialis Workout with Dumbbells (Hammer Curl)

The Dumbbell Hammer Curl is an equally effective exercise for pumping the brachialis. You can perform it with dumbbells or a barbell with parallel handles. The exercise is an alternate way of lifting with the dumbbells, captured by a vertical palm. The Brachialis is activated when the hand is held up with the thumb facing up.

Experienced athletes are advised to perform the flexion of the arms simultaneously or with a delay: one hand “hangs” at chest level until the second one rises. The exercises are performed slowly, bending the arms without any jerks or sudden movements. The muscles of the raised arm in the upper position strain as much as possible. With this technique, the brachialis receives an optimal load which will promote muscle growth.

The number of sets in the “Dumbbell Hammer Curl” exercise: 4 sets for 8-12 repetitions. The weight of the dumbbell is gradually increased, and the breaks between sets are reduced. Raising the hand is performed on the inhale, and the lowering of the hand on the exhale.

Exercises should be performed with the maximum amplitude. The hands should describe a full circle during the flexion, but you cannot lift them too high, as this will increase the load on the joints, not the muscles.

3. Spider Curls

This type of flexion is designed for working out the shoulder girdle and forearms. The advantage of this exercise is to remove the load from the back muscles, so the brachialis and biceps muscles are worked out most effectively.

Curls are best performed on the Scott bench, following this technique:

  • On the bench, lie belly down with fixed legs. Keep your head straight. The shoulders are brought forward. So that the elbows are not pulled back, a limiting stop is placed under them;
  • The bar is then taken with a straight or reverse grip. On the inhale, the arms are bent to the upper stop, at the peak of the biceps tension. In this position, they are fixed for 1-2 seconds;
  • On the exhalation, the joints unbend. The duration of the downward movement is 4 seconds.

You do not need to fully extend your joints when performing Spider Curls. The muscles should be in constant tension, not the joints.

4. Rope Cable Curl

The exercise is performed on a crossover with rope cable. The design of the handle assumes a vertical position of the palm, which gives a load when performing traction on the brachialis. The work of other muscles in this position of the hand are turned off, so the load on the brachialis is maximized.

The exercises are performed slowly, concentrated, preferably in series: 4 sets of 10-15 repetitions.

Special training for the biceps and brachialis muscles is carried out no more than once a week. This is quite enough, because during the pumping of the torso and the back, these muscles are also involved. Brachialis experiences creates stress even during leg exercises. If you perform special exercises to pump the muscle too often, it will not have time to recover and thus, there will be no muscle growth.

Do not forget about the small size of the brachialis muscle. To pump and maintain it in the right shape, it is enough to perform 1-2 exercises for 3-4 sets during each biceps workout.

5. Brachialis Workout without Weights

When it is not possible to visit the gym and use the athletic equipment, you can pump the brachialis with the help of pull-ups on the horizontal bar. The muscles of the shoulders and in particular the brachialis work with a greater load with an average grip. The palms of the hands are placed shoulder-width apart, parallel to each other. They pull themselves up without spreading the elbows to the sides, working mainly with the joints of the hands and without the help of the back muscles.

Frequently Asked Questions

What is Brachialis?

Brachialis is a muscle that crosses the shoulder joint and is responsible for the flexor-extensor movements of the arm. The muscle is almost invisible, since it is located between the biceps and triceps muscles (biceps and triceps), but with sufficient development, it makes the athlete’s arms much more voluminous.

How to Work out the Brachialis?

Brachialis workout includes the following exercises:

  • Standing EZ Bar Reverse Curls;
  • Dumbbell Hammer Curls;
  • Spider Curls;
  • Rope Cable Curls;
  • Horizontal Pull-Ups.

How to Avoid Getting Injured in Brachialis Workouts?

Beginners need to start pumping the muscle with small or medium weights. Otherwise, on the second day after training, severe pain will appear in the muscles. You can start special exercises on brachialis only after the biceps are pumped up. Exercises must be performed in accordance with the physical ability of the athlete, otherwise there is a risk of damage to the joints.

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