Brachialis Muscle Exercise For Women

Arm flexion cannot take place without the contraction of your brachialis muscle. Your brachialis works with your biceps to bend your arm regardless of the position of your hand. However, train the brachialis with different hand positions to provide workout variety and increase the focus on the brachialis. Your fitness goals as a woman determine the amount of resistance used during brachialis exercise. If your goals are muscle tone and shape, use a lighter weight and a higher number of repetitions.

Muscle Location

The brachialis is located on the front of your upper arm. The placement of the muscle is what makes it a pure arm flexor. The brachialis begins on the lower portion of your upper arm bone, the humerus. It crosses over your elbow and inserts into the top end of the largest bone in your forearm, the ulna. The ulna does not rotate when you change hand positions. Therefore, when the brachialis contracts, shortens and pulls on the ulna, your arm bends.

Seated Curl

Improve the strength of your brachialis with a seated dumbbell curl. Select a dumbbell weight that allows you to complete at least 15, but no more than 20, curls. Sit on the weight bench with your back pressed against the back pad. Straighten your arms at your sides and face your palms forward. Sit up tall with your back straight and your shoulders pulled down away from your ears. Exhale and bend your elbows as you raise your hands toward your shoulders. Keep your elbows close to your body. Inhale and straighten your arms as you return to the start position. Complete two or three sets.

Hammer Curl

Combine brachialis exercises with balance training for a challenging workout session. Stand and place one foot in the center of an exercise resistance band. Lift the opposite leg straight behind you. Hold an end of the band in each hand with your arms straight at your sides and your palms facing your body. Exhale and bend your elbows as you raise your hands toward your shoulders. Inhale and straighten your arms to the start position. Complete 10 hammer curls with your right leg lifted and 10 with your left leg lifted. Aim to perform two or three sets.

Reverse Curls

A reverse curl places your hands in a palms down position at the top of the curl to improve the strength of your brachiallis. Stand tall and hold onto a barbell or hold a dumbbell in each hand. Position your hands shoulder-distance apart and face your palms toward your body. Exhale and bend your elbows raising the weights to your shoulders. Inhale and straighten your arms as you lower the weight to the start position. Complete 15 to 20 reverse curls and two or three sets.