Brachialis Exercises: Best Moves to Train the Muscle Under Your Biceps
The best brachialis exercises for bigger arms: hammer curls, reverse curls, neutral-grip and cross-body curls, plus how-to form, a sample workout, and FAQs.
The best brachialis exercises use a neutral or pronated (palms-down) grip — hammer curls, reverse curls, neutral-grip dumbbell curls, cross-body hammer curls, and EZ-bar reverse curls. The brachialis is the elbow flexor that lies underneath the biceps, so building it pushes the biceps up and out, adding thickness and width to your upper arm.
What and Where Is the Brachialis?
The brachialis is a flat muscle that sits underneath the biceps brachii, running from the lower half of the humerus (upper arm bone) to the ulna in the forearm. Unlike the biceps, it crosses only the elbow joint, which makes it a pure elbow flexor — its single job is to bend the elbow regardless of how your forearm is rotated. Because it lies between the biceps and the bone, a well-developed brachialis acts like a wedge that lifts the biceps higher, making the whole arm look bigger and more peaked.
Why Train the Brachialis?
- Bigger-looking arms. Building the brachialis pushes the biceps upward, increasing both arm width (from the side) and the appearance of the biceps peak.
- Stronger elbow flexion. The brachialis is the workhorse of curling and contributes to nearly every pulling movement, so a stronger brachialis means heavier curls and rows.
- Balanced arm development. Most people over-train the biceps with supinated (palms-up) curls and neglect the brachialis, leaving a gap in arm thickness.
- Forearm carryover. Pronated and neutral-grip work also hits the brachioradialis, building thicker, stronger-looking forearms.
Muscles Worked
| Muscle | Role in brachialis training |
|---|---|
| Brachialis | Primary mover — flexes the elbow in every grip position |
| Biceps brachii | Assists elbow flexion; less active in neutral/pronated grips |
| Brachioradialis | Strong assister during hammer and reverse curls |
| Forearm flexors/extensors | Stabilize the wrist and grip the load |
| Wrist stabilizers | Keep the wrist neutral, especially in reverse curls |
The key point: a neutral or pronated grip de-emphasizes the biceps, forcing the brachialis to take over more of the work.
Best Brachialis Exercises
1. Hammer Curls
Hold a dumbbell in each hand with a neutral grip (palms facing each other). Keeping your elbows pinned to your sides, curl the weights up without rotating your wrists. The neutral grip is the gold standard for brachialis work because it keeps the biceps in a mechanically weaker position.
2. Reverse (Pronated) Curls
Grab a barbell or dumbbells with an overhand, palms-down grip. Curl the weight up keeping your wrists straight and elbows tucked. The pronated grip shortens the biceps and leaves the brachialis and brachioradialis to drive the movement — expect to use lighter loads here.
3. Neutral-Grip Dumbbell Curls
Similar to hammer curls but performed one arm at a time or with a slower tempo. Curl with palms facing in, pausing at the top for a hard squeeze. The strict, controlled motion maximizes tension on the brachialis throughout the rep.
4. Cross-Body Hammer Curls
With a neutral grip, curl the dumbbell across your body toward the opposite shoulder instead of straight up. This angle increases the stretch and the line of pull on the brachialis, making it one of the most targeted moves available.
5. EZ-Bar Reverse Curls
Use the wide pronated grip on an EZ-bar to reduce wrist strain while keeping the palms-down position. Curl smoothly and avoid swinging. The EZ-bar lets you load the brachialis a bit heavier than straight-bar reverse curls while staying joint-friendly.
Form cue: Keep your elbows fixed at your sides and don't let your wrists curl or rotate. If your wrist supinates, the biceps takes over and the brachialis stops getting the work.
Why a Neutral or Pronated Grip Emphasizes the Brachialis
The biceps brachii is a powerful supinator — it's strongest when your palms face up. When you rotate to a neutral or pronated grip, the biceps is placed in a mechanically disadvantaged position and can contribute less force. Since the elbow still needs to flex, the brachialis (which doesn't care about forearm rotation) picks up the slack. That's why hammer and reverse curls feel harder with less weight: you've taken the biceps partly out of the equation and put the brachialis in charge.
Sample Brachialis Workout
| Exercise | Sets | Reps |
|---|---|---|
| Hammer Curls | 3 | 10–12 |
| EZ-Bar Reverse Curls | 3 | 10–12 |
| Cross-Body Hammer Curls | 3 | 12 per arm |
| Neutral-Grip Dumbbell Curls | 2 | 12–15 |
Run this once or twice per week on arm or pull days. Rest 60–90 seconds between sets and use a controlled tempo — the brachialis responds well to time under tension rather than heavy, sloppy reps.
Common Mistakes to Avoid
- Letting the wrist supinate — rotating palms up shifts the work back to the biceps.
- Using too much weight — neutral and pronated curls require lighter loads; ego lifting kills form.
- Swinging the elbows forward — keep them pinned to use the brachialis, not your shoulders.
- Rushing the eccentric — lower slowly to keep tension on the muscle.
- Skipping reverse curls — they feel awkward, but they're among the best brachialis builders.
Frequently Asked Questions
Do hammer curls really work the brachialis? Yes. The neutral grip puts the biceps at a disadvantage, so the brachialis does more of the elbow flexion. Hammer curls are one of the most reliable brachialis builders.
Will training the brachialis make my arms bigger? It can. The brachialis sits under the biceps, so as it grows it pushes the biceps upward, increasing the apparent size and peak of your arm and adding width when viewed from the side.
What's the difference between hammer curls and reverse curls for the brachialis? Both hit it, but hammer curls (neutral grip) also recruit the brachioradialis heavily, while reverse curls (pronated grip) take the biceps even further out of the movement and emphasize the brachialis and forearm extensors.
How often should I train the brachialis? One to two sessions per week is plenty. It recovers alongside your biceps, so add a couple of neutral or pronated curl movements to your existing arm or pull days.
Track Your Arm Workout
Adding brachialis curls to your routine? Estimate the calories you burn:
Bicep Curl Calorie Calculator →
Related Guides
- Bicep Curl Calorie Calculator — Estimate your burn
- Fire Hydrant Exercise — Another no-equipment staple