10 Best Brachialis Exercises To Add To Your Workout

Everyone who is into bodybuilding dreams of a well-toned arm that will make your body look fuller when you wear a fitting t-shirt. However, working only on your biceps brachii is not going to reap you the most favorable results.

The upper arm consists of another major muscle which is known as the brachialis. The brachialis is found underneath the biceps brachii. This muscle is positioned in the anterior part of the upper arm.

Alongside training your biceps, you also need to work on your brachialis. If you start indulging in exercises that will target your brachialis, you will be able to witness the projection of a massive arm. This is because as the brachialis develops, it will push the biceps above it. This will help to impart a wider appearance of the arm.

This article deals with a number of brachialis exercises that will help you kick start your brachialis training and achieve an excellently-shaped arm. Read on to find out.

10 Best Brachialis Exercises

Best Brachialis Exercises

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Dumbbell Hammer Curl

The Dumbbell Hammer Curl is one of the best variants of the standard bicep curls that will help develop a fuller upper arm. It is one of the best bicep brachialis exercises that mainly targets the area. Therefore, if you aim to enhance the strength, size, and aesthetics of your arms, the hammer curl may be highly beneficial for you.

Steps that you need to follow to perfect your dumbbell brachialis exercises:

  • Step 1: Get hold of a pair of dumbbells, make sure that your palms are facing one another.
  • Step 2: Take your position. Make sure that you maintain a sturdy position, and your back should be straight.
  • Step 3: Strengthen your core. Slowly try to contract your brachialis and bring the dumbbell upwards. Squeeze the brachialis at the top of the rep. Once done, try to lower the dumbbells back to the starting position.
  • Step 4: Repeat this as many times as you want.

Cable Hammer Curl

This exercise is a variation of the hammer curl exercise, which is performed using a cable. Cable hammer curls are similar to bicep curls. However, the only difference lies in the position of the hand. The use of cables makes sure that the constant tension is maintained on the brachialis from all angles and across the whole range of motion.

Here are the steps that you need to follow to perform cable hammer curls:

  • Step 1: To begin with, you have to fix a single or a double rope handle to a point that is slightly low on the cable machine.
  • Step 2: Position yourself. Your feet should be hip-width apart. Your hands should have a neutral position. Grip both the ends of the rope firmly and get yourself ready.
  • Step 3: Stand straight. Confirm the resistance buildup. The part of the weight stack that you have chosen should not touch the remaining weight stack.
  • Step 4: Your shoulders should be kept neutral. Keep the elbows very close to your sides. Slowly bring the weight upwards and squeeze. Your elbows should, however, not move more than a couple of inches.
  • Step 5: Hold the position and start lowering the weight down. Repeat the same process again.

Cross-Body Hammer Curl

This is an isolation exercise that focuses completely on your bicep, brachioradialis, and brachialis muscle. The exercise is also very simple to perform and is, therefore, an important exercise to include in your everyday workout regime.

However, your biceps are quite vulnerable muscles that might suffer wear and tear when exposed to larger resistance. It is ideally advised to start with light weights and gradually move to heavier weights.

The steps that you need to follow to perform this exercise correctly are:

  • Step 1: Take your position by standing with your feet shoulder-width apart from one another. Hold one dumbbell in each hand.
  • Step 2: Next, you will have to curl a dumbbell with one arm across the body. Squeeze the biceps.
  • Step 3: Again, start lowering the dumbbell slowly downwards. Your arm should appear almost completely extended. Repeat this desired number of times you want with alternate arms.

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Zottman Curl

The Zottman curl is a brachialis workout that directly targets the brachialis and the brachioradialis. This exercise is highly effective as the curls are performed with a different kind of grip. This intensifies the movement as it puts the muscles both below and above the elbow to use, thereby, making it more effective. It is one of the most popular brachialis exercises with dumbbells.

One can follow the given steps to perfect his Zottman curls:

  • Step 1: Let your palms face forward. Get hold of a pair of dumbbells and grip them firmly.
  • Step 2: Take your position. Your feet should be hip-width apart from one another. Keep your back straight.
  • Step 3: Once you have assumed your position, slowly contract your biceps and bring the dumbbells upwards.
  • Step 4: At the top position, squeeze the biceps hard. Slowly twist your hands and let your palms face downwards.
  • Step 5: Now lower the dumbbells back to the initial starting position. Again twist your hands to make sure that your palms face towards the front again. Repeat this as many times as you wish.

Reverse-Grip EZ Barbell Curl

This is another variation of what we call the standard biceps EZ bar curl. However, in this exercise, you do not grip the weight with your palms up. Instead, your palms are facing downwards. If you add this exercise to your workout routine, you will be able to get better-toned arms. 

Mentioned below are the steps you need to follow:

  • Step 1: Stand straight, your back should be straight, your shoulder backwards, and your chest should be lifted.
  • Step 2: Get hold of a EZ curl bar. Your palms should be facing downwards, and weights should be rested on the front of your thighs.
  • Step 3: Bend your elbows and exhale as you do it. Slowly lift the weight close to your shoulders. Keep lifting till your biceps start to contract.
  • Step 4: Again, start lowering the barbell to the initial position and inhale simultaneously.

EZ Bar Preacher Curl

Preacher curls trigger the brachialis muscles present at the lower part of the biceps.

You have to maintain the form while performing EZ bar preacher curls so that you do not hurt your wrists or strain your shoulders.

Following are the steps that you should follow:

  • Step 1: You first have to sit on a preacher bench. Get hold of an EZ curl bar. Your palms should be facing forward.
  • Step 2: Rest your upper arms against the bench pad. Hold the bar at shoulder length. This is the initial starting position.
  • Step 3: Keep lowering your arms till your biceps are fully stretched, and your arms are fully extended. Breathe in as you do this.
  • Step 4: Again, curl your arms up as you exhale. Your arms should reach up to your shoulder length. Squeeze your biceps and hold the position for some time. Repeat as many times as you wish.

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Barbell Reverse Curl

You cannot omit this bicep brachii workout from your arm training regime. Although it is similar to a standard barbell curl, the barbell reverse curl will help to target certain muscles better. This is due to the fact that the position of the hand can determine the effect a certain movement will have on the muscles.

Follow these step by step instructions to perform this exercise correctly:

  • Step 1: Keep your hands shoulder-width apart from each other. Your palms should be placed downwards. Extend your arms and keep your elbows tucked in.
  • Step 2: Make your body comfortable and look forward.
  • Step 3: Slowly curl up the weight and squeeze it. Make sure that your wrists are straight. Do not rest while you are at the top-most position.
  • Step 4: Next, slowly lower down the weight. However, make sure that your arms are not fully extended.

Dumbbell Reverse Curl

This is another isolation brachialis muscle workout that is great for your biceps, brachialis, and your brachioradialis. This exercise too uses an overerhand grip. Although this helps to target the brachioradialis more, it is also useful for the brachialis.

The steps for performing dumbbell reverse curl are as follows:

  • Step 1: Get hold of two dumbbells and use an overhand grip for the same. Stand straight; your feet should be shoulder-width apart from one another.
  • Step 2: slowly, curl the dumbbells, both at the same time. Squeeze for a few seconds. Exhale as you perform this step.
  • Step 3: Again, start lowering your dumbbells till your arms are completely extended. Inhale during this step. Repeat as many times as you wish to repeat this.

Reverse Cable Curl

This is another variant of the popular brachialis exercises that is sure to reap immense benefits. It is beneficial for brachialis as well as brachioradialis. It is one of the most popular bicep brachii exercises.

Given below are the steps that are required to perform reverse cable curls:

  • Step 1: To begin with, you first have to prepare the setup. Connect a bar to the bottom pulley of the cable machine.
  • Step 2: Hold the bar with an overhand grip. Rest the bar against your thighs.
  • Step 3: Slowly start curling your arms and bring them close to your shoulders. Make sure that your elbows are pinned close to the sides of your body. Do this till your forearm tops touch your biceps.
  • Step 4: End the rep by slowly lowering the bar back down. However, your elbows should not be locked out.

Kettlebell Hammer Curl

Exercising with the help of a kettlebell is slightly more difficult as compared to exercising using barbells and dumbbells. Unlike dumbbells and barbells, the weight is not evenly distributed. However, once you get the hang of it, you will be able to exercise using a kettlebell with great ease.

You can follow the steps mentioned below:

  • Step 1: Take your position. As you stand, your feet should be shoulder-width apart from one another.
  • Step 2: Keep your hands on the side of the kettlebell handle. Make sure that your palms are facing one another. Slowly curl the weight up to your collarbone.
  • Step 3: Press your brachialis. Now start lowering down the kettlebell slowly. Repeat this as many times as you want.

Brachialis Workout

If you want to improve the shape and size of your arms, you might start working on your brachialis. Although you might assume that adding a lot of brachialis curls to your exercise regime will do the work for you, consider having a look at the exercises mentioned below that will help you understand how to work out brachialis better.

Brachialis Workout

Brachialis Workout


Set x Reps

Barbell Reverse Curl

2 sets x 10-15 reps + 1 AMRAP

EZ Bar Preacher curl

12reps, 10 reps, 8 reps (pyramid style & tempo 4-0-2-0) (Lower the weight in 4 seconds and immediately change the direction and lift the weight in 2 seconds)

Zottman Curl

12reps, 10 reps, 8 reps (pyramid style)

Cross-Body Hammer Curl

12reps, 10 reps, 8 reps (pyramid style)

Cable Hammer Curl

12reps, 10 reps, 8 reps (pyramid style)

Reverse Cable Curl

2 sets x 10-15 reps + 1 drop set

You can slowly increase the number of sets based on your requirements and goals.

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If you are aiming for those drool-worthy stronger bulging upper arms, you need to incorporate more than just bicep curls in your arsenal. Exercises that target your brachialis are sure to make your progress even more remarkable.

Now that you are aware of 10 of the best exercises for brachialis, it’s time you get to work with this brachii workout plan and sculpt that God-like body for yourself!