Quick Answer
The brachialis is best trained with neutral or pronated (overhand) grip movements that reduce biceps involvement — particularly hammer curls, reverse curls, cross-body hammer curls, and pronated pull-ups. Slow eccentric tempos (3–4 seconds lowering) increase brachialis activation, especially at the bottom of the range of motion. Train it 2–3 times per week with 3–4 sets of 8–12 reps per exercise, and you’ll see visible changes in arm size within 6–8 weeks.
Brachialis Anatomy: Why It Matters for Arm Size
The brachialis originates from the anterior surface of the lower half of the humerus and inserts into the ulna just below the elbow. Unlike the biceps brachii, which crosses both the elbow and shoulder and also supinates the forearm, the brachialis has a single function: flexing the elbow. This means it contributes to force production throughout the entire range of elbow flexion, regardless of whether your forearm is supinated, neutral, or pronated.
Because it sits deep beneath the biceps, you can’t see the brachialis directly — but its size has a significant effect on how your arm looks. A larger brachialis pushes the biceps upward, creating a more pronounced peak when flexed and making the upper arm appear thicker and wider from the front. Research has shown that at 60% of maximum voluntary contraction during elbow flexion, the brachialis shows the highest muscle activation rate of all the elbow flexors — approximately 50% — outperforming both heads of the biceps brachii and the brachioradialis.
Why Grip Position Changes Which Muscle Works Harder
The key to targeting the brachialis over the biceps comes down to forearm position. When the forearm is supinated (palm facing up, as in a standard bicep curl), the biceps is in its strongest position to assist elbow flexion. When the forearm is neutral (palm facing the body, as in a hammer curl) or pronated (palm facing down, as in a reverse curl), the biceps is mechanically disadvantaged and the brachialis and brachioradialis take on a greater share of the load.
This is why neutral and pronated grip exercises are the most direct way to train the brachialis. Adding a slow eccentric — taking 3–4 seconds to lower the weight — further emphasises it because the brachialis is the primary contributor to elbow flexion in the lower third of the range of motion, before the biceps fully engages.
Best Brachialis Exercises: At a Glance
👉 Swipe to view full table
| Exercise | Grip | Equipment | Sets × Reps | Key advantage |
|---|---|---|---|---|
| Hammer curl | Neutral (palms in) | Dumbbells | 3–4 × 8–12 | Best all-round brachialis builder; also hits brachioradialis |
| Cross-body hammer curl | Neutral | Dumbbells | 3 × 10–12 each arm | Longer range of motion; increased brachialis stretch |
| Reverse curl (barbell / EZ bar) | Pronated (palms down) | Barbell or EZ bar | 3 × 8–10 | Maximum biceps de-emphasis; strong brachialis overload |
| Reverse curl (dumbbells) | Pronated | Dumbbells | 3 × 10–12 | Independent arm movement; corrects side imbalances |
| Zottman curl | Supinated up / pronated down | Dumbbells | 3 × 8–10 | Trains biceps concentrically, brachialis eccentrically |
| Pronated pull-up | Pronated (overhand) | Pull-up bar | 3–4 × max reps | Compound movement; strong brachialis activation with overhand grip |
| Preacher curl (neutral grip) | Neutral | Preacher bench + dumbbells | 3 × 10–12 | Removes body momentum; fully isolates elbow flexors |
| Cable hammer curl | Neutral (rope attachment) | Cable machine | 3 × 12–15 | Constant tension through full range; ideal as a finisher |
Exercise Breakdown
Hammer Curl
Hold a dumbbell in each hand with a neutral grip — palms facing each other. Stand with feet shoulder-width apart, elbows close to your sides. Curl both dumbbells up toward your shoulders, keeping the neutral grip throughout the movement. Pause briefly at the top, then lower slowly over 3–4 seconds. The neutral grip prevents forearm supination, removing the mechanical advantage of the biceps and shifting the load to the brachialis and brachioradialis. Use a weight that allows full range of motion without swinging the elbows forward.
Cross-Body Hammer Curl
A variation where each dumbbell is curled across the body toward the opposite shoulder rather than straight up. This creates a slightly longer range of motion and increases the stretch on the brachialis at the bottom of each rep. Perform one arm at a time, keeping the elbow close to the torso and rotating slightly to allow the natural arc of movement. This is one of the most effective isolation exercises for the brachialis and helps correct strength imbalances between arms.
Reverse Curl
Hold a barbell or EZ bar with a pronated grip — palms facing down. Stand with elbows at your sides and curl the bar toward your shoulders, keeping the wrists neutral and not allowing them to flex backward under the load. Lower under control over 3 seconds. The pronated position places the biceps in its weakest functional position, meaning the brachialis and brachioradialis do the majority of the work. Most people can lift around 70–80% of their supinated curl weight in this position. The EZ bar is more comfortable on the wrists than a straight bar for most people.
Zottman Curl
A two-phase exercise that trains the biceps on the way up and the brachialis on the way down. Start with a supinated grip and curl the dumbbells to shoulder height as you would a standard bicep curl. At the top, rotate your forearms to a pronated grip, then lower the weight slowly over 3–4 seconds. The eccentric phase with the pronated grip places significant demand on the brachialis, making this one of the most efficient exercises for developing both muscles simultaneously. Use a moderate weight — the pronated eccentric will feel harder than the supinated concentric.
Pronated Pull-Up
The standard overhand pull-up is one of the best compound exercises for the brachialis. Grip the bar slightly wider than shoulder-width with palms facing away. Pull yourself up until your chin clears the bar, then lower slowly, fully extending at the bottom to maximise the range of motion. The pronated grip de-emphasises the biceps compared to a supinated chin-up grip, and the slow eccentric at the bottom specifically loads the brachialis in the range where it is most active. For those working toward their first pull-up, the Australian pull-up is an effective regression that trains the same muscles with bodyweight assistance.
Preacher Curl (Neutral Grip)
A preacher bench removes the ability to use body momentum or swing the elbows forward, making it a true isolation exercise. Using dumbbells with a neutral grip specifically targets the brachialis by both immobilising the upper arm and maintaining the neutral forearm position throughout. Sit at the bench with your upper arms resting flat on the pad, curl to shoulder height, pause, then lower fully to allow complete elbow extension at the bottom. Full extension at the bottom of a preacher curl increases the stretch on the brachialis and promotes greater hypertrophic stimulus.
Cable Hammer Curl
Attach a rope to a low cable pulley, hold the rope ends with a neutral grip, and perform hammer curls with elbows stationary at your sides. The cable provides constant tension throughout the entire range of motion — unlike free weights, where resistance drops at the top. This makes it an excellent finisher at the end of an arm session, when the goal is to maximise time under tension and accumulate fatigue in the brachialis without heavy loading.
Sample Brachialis Workout Programme
This workout can be performed as a standalone arm session or as the arm component of a pull day. It prioritises brachialis-focused movements while still providing enough biceps stimulus for complete arm development.
👉 Swipe to view full table
| Exercise | Sets | Reps | Eccentric tempo | Rest |
|---|---|---|---|---|
| Pronated pull-up | 3–4 | Max reps | 3 sec down | 90 sec |
| Hammer curl | 3 | 10–12 | 3 sec down | 60 sec |
| Reverse curl (EZ bar) | 3 | 8–10 | 3 sec down | 60 sec |
| Zottman curl | 3 | 8–10 | 4 sec down (pronated) | 60 sec |
| Cable hammer curl (finisher) | 2 | 15 | Controlled | 45 sec |
Total working sets: 14–16. Estimated duration: 35–45 minutes. This volume is sufficient for most people training 2–3 times per week. If you’re already doing heavy compound pulling — rows, pull-ups, cable rows — reduce hammer curl and reverse curl volume by one set each to avoid excessive elbow flexor fatigue.
How to Programme Brachialis Training
Frequency. Two to three sessions per week produces effective brachialis growth. The muscle recovers relatively quickly given its size, and 48 hours between sessions is generally sufficient. Avoid training it to failure on consecutive days.
Where it fits. Brachialis exercises slot naturally into arm days, pull days, or upper body sessions. If you’re already doing heavy compound pulling, 2–3 sets of direct isolation work — hammer curls or reverse curls — at the end of the session is enough. For those whose primary goal is arm size, a dedicated session with the volume above will produce faster results.
Progressive overload. Increase the weight by 1–2 kg once you can complete the top of the rep range with good form and the prescribed eccentric tempo. Don’t sacrifice the slow lowering phase for heavier loads — controlled eccentrics are a key driver of brachialis development. For a broader framework on progressive strength training, see our strength training programme guide.
Avoiding injury. The most common brachialis issue is tendonitis — inflammation at the tendon near the elbow, usually caused by too-rapid increases in training volume. If you notice persistent aching around the front of the elbow, reduce volume, temporarily avoid reverse curls, and allow the area to recover before rebuilding. Train through discomfort cautiously; train through pain only under professional guidance.
Brachialis Training for Different Goals
For building arm size, prioritise hammer curls, cross-body curls, and Zottman curls with a 3-second eccentric. A larger brachialis directly increases how wide and full the arm looks — often more noticeably than additional biceps work for people with already-developed biceps.
For bodyweight training, pronated pull-ups and neutral-grip Australian pull-ups provide significant brachialis stimulus with no equipment beyond a bar. Combined with resistance band hammer curls, they form an effective home-based programme. See our guide on no-equipment bicep training for more options and progressions.
For athletic performance, strong elbow flexors improve any sport involving pulling, throwing, or gripping. Adding 2–3 sets of reverse curls or hammer curls to the end of an upper body session is a practical, time-efficient addition for most athletes. Runners specifically benefit from arm drive strength on long efforts — pairing brachialis work with a full gym programme for runners improves running economy and late-race form. For home gym training across all muscle groups, our guide on working out biceps without dumbbells covers creative equipment alternatives.
Get a Programme Built Around Your Goals
Whether you're training for strength, size, or sport performance, a structured plan ensures you're making consistent progress — not just going through the motions.
Get Started → View Training Plans →
FAQ: Brachialis Muscle Workout
What is the brachialis muscle?
The brachialis is a muscle in the upper arm that sits beneath the biceps brachii. It is the primary flexor of the elbow joint and is active during all elbow flexion regardless of forearm position. Unlike the biceps, its only function is to bend the elbow.
What exercises target the brachialis most effectively?
The brachialis is best targeted with neutral or pronated grip movements — hammer curls, reverse curls, cross-body hammer curls, pronated pull-ups, and Zottman curls. Slow eccentric tempos (3–4 seconds lowering) further increase brachialis activation, especially at the bottom of the movement.
How do I make my arms look bigger by training the brachialis?
Because the brachialis sits beneath the biceps, a larger brachialis physically pushes the biceps upward, creating a higher peak and making the arm look wider from the front or side. Training it directly is one of the most effective ways to add visual size to the upper arm, even when the biceps are already well-developed.
How often should I train the brachialis?
Two to three times per week is effective. The brachialis recovers quickly — 48 hours between sessions is usually sufficient. Train it as part of an arm day, pull day, or any upper body session.
Can I train the brachialis without equipment?
Yes. Pronated pull-ups and neutral-grip bodyweight rows are effective and require only a pull-up bar or low bar. Resistance bands can also be used for hammer curl and reverse curl variations at home.
