The biceps muscles sit on the front of the upper arms, and they contain two parts. This explains the root word "bi." The biceps brachii has a long and short head, and it composes the middle section of the biceps. The brachialis is found beneath the biceps brachii. Exercises that work this muscle involve elbow flexion. This motion reduces the angle between the forearm and large humerus bone in the upper arm.
Curls
Biceps curls require the use of a barbell or dumbbells. Every variation of a curl engages the brachialis. A standard barbell curl is performed from a standing position with your feet about shoulder-width apart and the bar held in front of your thighs with an underhand, shoulder-width grip. Keeping your upper arms pinned to your sides, bend your elbows and move the weight up toward your chest. Slowly lower it back down and repeat. A hammer curl is performed the same way, but turn your palms so they face each other and use dumbbells. Reverse-grip curls work the brachialis and a muscle that runs down the top of the forearm called the brachioradialis.
Pullups
Pullups work the large latissimus dorsi muscles in the back. Being that you flex your elbows during a pullup, you also place emphasis on your brachialis. Begin this exercise by grasping a pullup bar with an overhand, shoulder-width grip. Keeping your abs tight and back straight, pull yourself up as high as possible. Slowly lower yourself back down until your arms reach full extension and repeat. If you were to turn your palms around to face you, your brachialis would get even more emphasis. This variation is known as a chinup.
Bent-over Rows
Bent-over rows work the lats, rhomboids and trapezius muscles in the mid to upper back. Because you pull the weights toward your body, you engage your brachialis as well. You have the option of doing these with a barbell or dumbbells. To use dumbbells, stand with your feet shoulder-width apart, bend forward so your back is about 45 degrees to the floor and hold the weights straight down in front of your body with your palms facing you. Keeping your back straight, lift the dumbbells up to your lower stomach by bending your elbows and squeeze your shoulders together. Slowly lower them back down and repeat. For a variation, perform these one arm at a time from a partial kneeling position on a weight bench.
Upright Rows
The upright row predominately targets the lateral deltoids, which sit on the outside of the shoulders. In similar fashion to bent-over rows, you have to bend your elbows to do these exercises, so your brachialis muscles get worked as well. Start this exercise from a standing position while holding a barbell in front of your thighs, with your hands about 12 inches apart. Keeping the bar close to your body, raise it straight in the air until it reaches neck height. As you do this, make sure to keep your elbows higher than your forearms. Slowly lower the bar back down and repeat.
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