The brachialis is a muscle of the lower-upper arm, located near the elbow and partially overlapped by the biceps. Working out your brachialis can make your biceps appear larger, and improve the strength that allows you to lift more weight in curling motions. When incorporating work on your brachialis muscles into an overall arm session, it's best to do this focused work at the end of your biceps sets. Otherwise, you risk having reduced grip strength through the heavier loads of your other biceps exercises.
Upside-Down Curls
Step 1
Load a straight barbell with 50 percent of the load you'd use for a similar set of regular barbell curls.
Step 2
Grip the barbell at shoulder width, with your palms facing toward the floor -- the opposite direction they would in a regular barbell curl.
Step 3
Keep your elbows pinned to your sides as you move through the range of motion for a regular barbell curl. This focuses on engaging the brachialis muscle due to the angle of your hands and the increased difficulty of maintaining your grip.
Hammer Curls
Step 1
Hold a dumbbell in each hand. You should be able to do this with 75 to 100 percent of the weight you'd use for regular dumbbell curls.
Step 2
Perform a standard dumbbell curl motion, bringing one dumbbell up to shoulder level and returning it to your rest position. Throughout the range of motion, keep your fist vertical, holding the grip of the dumbbell as if it were a beer can.
Step 3
Repeat Step 2 with the other hand. Continue alternating throughout the set. To the best of your ability, keep your upper arms still while performing this exercise. This focus on the elbow and forearm engages your brachialis more fully.
Things You'll Need
- Dumbbells
- Barbells
References
- Dumbbell-Exercises.com: Biceps
- "Brawn"; Stuart McRobert; 1989
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