Brachialis: exercises and how to train
The brachialis lies under the biceps on the lower half of the upper arm bone and attaches to the ulna. It is the main elbow flexor and works with any grip, because forearm rotation does not change its pull. A well-developed brachialis pushes the biceps up and makes the arm look thicker from the side.
How to train it
Neutral-grip curls give it the most focus: Hammer curl is its main exercise, and it also assists the biceps in Barbell curl and Chin-ups. Keep your thumbs up and your elbows pinned to your sides, and lower the weight slowly. Three to six sets of hammer curls a week on top of your biceps work is usually plenty.
Exercises where it is the main mover
Exercises where it assists
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
Other arms muscles
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