Brachialis, also known as the lower or back biceps, is located on the back of your biceps brachii muscle on your upper arm. The brachialis muscle contracts when your elbow flexes, just as during pull-ups. However, you can tone and strengthen your brachialis muscle with a few other exercises as well. Build your brachialis by combining three exercises that target the muscle for a full workout. Repeat the workout two to three times a week for optimal results.
Step 1
Do a five- to 10-minute cardio warm-up before doing the brachialis exercises. Doing muscle-strengthening exercises without proper warm-up can lead to injury.
Step 2
Do a preacher curl to target your brachialis, together with the biceps and brachioradialis muscles in your arm. Use either dumbbells or a barbell and a preacher bench found in many gyms for the exercise. Sit on the bench and place the back of your upper arms against the padded support. Grasp the weight with an underhand grip so that your palms are facing toward you. Raise the dumbbells toward your shoulders. Lower and repeat.
Step 3
Target your brachialis muscles with a concentration curl. Sit on a bench and grasp a dumbbell with your right hand. Place your right elbow and upper arm against your right inner thigh. Lean your upper arm slightly against your thigh for support. Slowly raise the dumbbell toward your right shoulder. Lower and repeat 10 to 15 times. Switch hands and repeat for your left brachialis.
Step 4
Do an inverted row exercise that works your brachialis muscle and other muscles in your arms, back and chest. Use a smith machine for the exercise. Set the bar approximately three feet off the ground. Lie under the bar with your back on the floor and your legs straight. Grasp the bar with an underhand grip so that your palms are facing toward you. Have your hands shoulder-width apart. Pull your chest toward the bar by flexing your elbows. Keep your legs and torso stiff throughout the movement. Repeat 10 to 20 times.
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