Strengthening the brachialis muscle makes your arms look bigger and improves arm strength. This muscle works when you bend your elbow, helping in lifting heavy things and making arm movements smooth. Focusing on the brachialis can also reduce the risk of injuries by supporting elbow joints and muscles around it.

Here are 5 brachialis exercises with dumbbells to build muscle and increase arm strength.

brachialis exercises with dumbbells
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Hammer Curls

The hammer curl is an excellent exercise for targeting the brachialis, a powerful muscle located in the upper arm. This movement is particularly effective because it engages the brachialis throughout the entire range of motion, promoting overall strength and development.

In this article on “Brachialis Exercises with Dumbbells,” we’ll explore the hammer curl in detail, including its benefits and proper execution.

Benefits:

  1. Isolates the brachialis muscle
  2. Improves grip strength
  3. Enhances forearm development
  4. Increases overall upper arm size and definition
  5. Adds variety to your biceps workout routine

How to Do It:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body).
  2. Engage your core and keep your elbows tucked close to your sides.
  3. Initiate the movement by curling the weights up towards your shoulders, concentrating on the brachialis contraction.
  4. Squeeze the brachialis at the top of the movement, ensuring your palms face your body throughout the entire range of motion.
  5. Slowly lower the weights back to the starting position, maintaining control and avoiding swinging or jerking movements.
  6. Repeat for the desired number of repetitions.

Reverse Curls

The reverse curl is another excellent exercise to specifically target the brachialis muscle in your upper arms. By reversing the grip, you shift the emphasis onto this often-overlooked muscle, promoting greater strength and development.

Benefits:

  1. Isolates and strengthens the brachialis
  2. Improves forearm and grip strength
  3. Enhances overall arm thickness and definition
  4. Adds variety to your biceps routine
  5. Reduces strain on the biceps brachii

How to Do It:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing down).
  2. Keep your upper arms stationary and close to your sides throughout the movement.
  3. Initiate the curl by lifting the weights towards your shoulders, focusing on contracting the brachialis as you curl up.
  4. Squeeze the brachialis at the top of the movement, ensuring your palms remain facing down.
  5. Slowly lower the weights back to the starting position, maintaining control and avoiding swinging or jerking movements.
  6. Repeat for the desired number of repetitions.

Zottman Curls

The Zottman curl is a unique variation that targets both the brachialis and the biceps brachii, making it an efficient exercise for overall arm development. This exercise combines the benefits of both underhand and overhand grip positions.

Benefits:

  1. Targets the brachialis and biceps brachii
  2. Increases forearm strength and grip
  3. Adds variety to your arm workout routine
  4. Enhances overall arm size and definition
  5. Challenges your muscles from different angles

How to Do It:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing up).
  2. Keeping your upper arms stationary and close to your sides, curl the weights up towards your shoulders.
  3. At the top of the movement, rotate your wrists to switch to an overhand grip (palms facing down).
  4. Slowly lower the weights back down with the overhand grip, focusing on the brachialis contraction.
  5. Rotate your wrists back to the underhand grip at the bottom of the movement.
  6. Repeat for the desired number of repetitions.

Preacher Curls

Preacher curls are an isolation exercise that effectively targets the brachialis and biceps brachii. By utilizing a preacher curl bench or a high incline bench, you can isolate the movement and maximize the stress on the target muscles.

Benefits:

  1. Heavily targets the brachialis and biceps brachii
  2. Increases peak contraction and muscle fiber recruitment
  3. Allows for a greater range of motion
  4. Reduces the risk of cheating or swinging
  5. Enhances overall arm size and definition

How to Do It:

  1. Adjust a preacher curl bench or a high incline bench to the desired angle.
  2. Sit or stand in front of the bench, holding a dumbbell in each hand with an underhand grip (palms facing up).
  3. Rest your arms on the pad, keeping your upper arms stationary and perpendicular to the floor.
  4. Initiate the movement by curling the weights up, focusing on contracting the brachialis and biceps.
  5. Squeeze the muscles at the top of the movement, ensuring your forearms remain perpendicular to the floor.
  6. Slowly lower the weights back to the starting position, maintaining control and avoiding swinging or jerking movements.
  7. Repeat for the desired number of repetitions.

Concentration Curls

Concentration curls are an excellent exercise for isolating and targeting the brachialis muscle. By positioning your upper arm against your inner thigh, you eliminate the involvement of other muscle groups, allowing you to focus solely on the brachialis contraction.

Benefits:

  1. Maximizes brachialis isolation and activation
  2. Improves mind-muscle connection
  3. Enhances overall arm size and definition
  4. Increases strength and coordination
  5. Adds variety to your arm workout routine

How to Do It:

  1. Sit on a flat bench with your legs spread apart.
  2. Hold a dumbbell in one hand with an underhand grip (palm facing up).
  3. Brace your elbow against your inner thigh on the same side as the working arm, keeping your upper arm stationary.
  4. Initiate the movement by curling the weight up towards your shoulder, focusing on contracting the brachialis.
  5. Squeeze the brachialis at the top of the movement, ensuring your palm remains facing up.
  6. Slowly lower the weight back to the starting position, maintaining control and avoiding swinging or jerking movements.
  7. Repeat for the desired number of repetitions on one arm before switching sides.

Final Words

Using dumbbells for these exercises helps in focusing on the muscle, ensuring balanced development and preventing injuries.

ollow these 5 brachialis exercises with dumbbells to enhance your arm strength and size. Regular practice leads to visible muscle growth and improved function in daily activities.