When it comes to building massive, head-turning arms, most lifters focus almost entirely on the biceps. But there’s one lesser-known muscle that could be the missing link in your arm training—and that’s the brachialis. Located beneath the biceps, the brachialis acts like a hidden pillar that pushes the biceps up and outward, giving your arms that thicker, more 3D look from every angle.
Ignoring this muscle means leaving serious gains on the table.
In this post, we’ll break down what the brachialis is, why it plays such a big role in arm size, and how to train it with precision. From exercise selection to full routines, you’ll get everything you need to unleash your arm growth potential. Let’s dive into the brachialis workout routine that could finally unlock your massive-arm goals.
What Is the Brachialis and Why It Matters for Arm Growth
Brachialis Muscle vs. Biceps: What’s the Difference?
When most people think about arm muscles, the biceps brachii immediately come to mind—but the brachialis is often overlooked, despite being just as important for arm development.
Anatomical Location
The brachialis lies beneath the biceps brachii, connecting the upper arm bone (humerus) to the forearm (ulna). Unlike the biceps, which cross both the shoulder and elbow joints, the brachialis only acts at the elbow joint, making it a pure elbow flexor. This means its job is to bend the arm, and it does this extremely efficiently—regardless of hand position.
In contrast, the biceps have two heads (long and short head) and contribute to multiple functions:
- Elbow flexion
- Forearm supination (turning the palm upward)
- Shoulder stabilization
Muscle Function and Training Implications
The key difference lies in how these muscles are activated during different types of curls:
- Biceps are more engaged during supinated (palms-up) curls like barbell curls or concentration curls.
- Brachialis is more active during neutral or pronated (palms-down) movements like hammer curls or reverse curls.
This is why adding specific brachialis-targeted exercises to your arm training is essential—it works a muscle group that standard curls often miss.
Why It Matters for Aesthetics
While the biceps create the classic “peak,” the brachialis adds width and density to the upper arm. It sits underneath the biceps and pushes them outward, making your arms look thicker from the front and the side.
Think of it this way: if you want arms that not only pop in a flex but also fill out your shirt sleeves naturally, brachialis development is the key.
Why the Brachialis Is the Secret to Thicker Arms
If your biceps workouts aren’t giving you the thick, dense arms you want, there’s a good chance you’re not training the brachialis muscle effectively. While the biceps get all the attention for arm aesthetics, the brachialis plays a crucial role in overall arm size—especially when it comes to making your arms look wide and powerful.
The Hidden Muscle Behind Bicep Thickness
The brachialis sits deep underneath the biceps, and when developed, it acts like a structural support, pushing the biceps upward. This creates the appearance of a fuller, more 3-dimensional arm, not just from the front but also from the side view. Many elite bodybuilders and physique athletes focus on brachialis training for this exact reason—it adds that dense, meaty look that casual lifters often miss.
Why Most Lifters Overlook It
The reason most gym-goers don’t see thick arm growth? They only perform supinated curls (palms-up), which emphasize the biceps but minimize brachialis activation. The brachialis is best targeted through neutral-grip (hammer curls) and pronated-grip (reverse curls) movements—techniques that many beginners skip.
Even worse, some lifters overtrain their biceps with heavy curls but leave the brachialis under-stimulated, creating imbalanced development and limiting their full arm potential.
Unlock Next-Level Gains with Brachialis Focus
By consistently incorporating brachialis-focused exercises into your arm routine, you’ll:
- Improve overall arm thickness and width
- Make your biceps peak more prominent (by elevating them from underneath)
- Boost your elbow joint strength and stability
- Develop a more complete and balanced arm aesthetic
Bottom line: If you want your arms to grow not just taller but wider, the brachialis is your secret weapon. Don’t just train what you can see—train what transforms your physique.
Common Mistakes That Neglect the Brachialis
Despite its critical role in building thick, well-rounded arms, the brachialis muscle is often unintentionally ignored in most people’s training routines. Whether you’re a beginner or an experienced lifter, overlooking this key muscle can limit your progress and keep your arms from reaching their full size potential. Below are some of the most common mistakes that prevent proper brachialis development—and how to avoid them.
1. Only Doing Supinated (Palms-Up) Curls
Most lifters rely heavily on classic biceps curls—think barbell curls, dumbbell curls, and preacher curls—all of which use a supinated grip (palms facing up). While great for targeting the biceps brachii, this grip minimizes brachialis activation.
Fix it:
Incorporate neutral-grip exercises like hammer curls or pronated-grip movements like reverse curls into your arm workouts. These variations place more stress on the brachialis and help stimulate new growth.
2. Prioritizing Weight Over Form
Chasing heavier weights often leads to swinging, using momentum, or shortening the range of motion—all of which reduce muscle activation, especially for smaller muscles like the brachialis.
Fix it:
Focus on controlled, strict form with every rep. Slow down your eccentric (lowering) phase, use full range of motion, and choose a weight that allows you to feel the muscle working rather than just moving the load.
3. Not Varying Grip and Angle
Training the arms with the same curl variation week after week limits your ability to hit the brachialis from different angles. Variety isn’t just good for preventing boredom—it’s essential for full muscular development.
Fix it:
Rotate your grip styles (supinated, neutral, pronated) and vary your equipment (dumbbells, cables, EZ bar, resistance bands). Try incline hammer curls, Zottman curls, or cable reverse curls to challenge the brachialis in new ways.
Bonus Tip:
Track your arm training just like you track squats or deadlifts. If you aren’t seeing width and thickness improvements, evaluate your routine for brachialis-focused exercises and progression.
Best Brachialis Exercises for Targeted Growth
Hammer Curls
When it comes to targeting the brachialis muscle, few exercises are as effective—or as simple—as the hammer curl. Often considered a staple in arm training routines, this movement not only builds the brachialis but also hits the brachioradialis (forearm muscle), contributing to overall arm thickness and forearm strength.
What Are Hammer Curls?
Hammer curls are a variation of the traditional dumbbell curl, performed with a neutral grip—palms facing each other throughout the movement. This grip shifts the emphasis away from the biceps brachii and places more tension on the brachialis, making it an ideal isolation move for developing the deeper muscle underneath the biceps.
How to Perform Hammer Curls with Proper Form
- Start Position:
- Stand tall, holding a dumbbell in each hand with palms facing in toward your torso (neutral grip).
- Keep your elbows close to your body and your shoulders relaxed.
- Curl Up:
- Without swinging, curl the weights upward by flexing your elbows.
- Keep your wrists locked in the neutral position; don’t rotate your palms.
- Peak Contraction:
- Pause at the top and squeeze the brachialis for 1–2 seconds.
- Lower Slowly:
- Lower the weights under control to fully extend your arms.
- Maintain tension throughout the movement.
Reps & Sets:
- 3–4 sets of 8–12 reps
- Rest: 60–90 seconds between sets
Training Tips for Maximum Results
- Use controlled tempo: Don’t rush the movement. A slower eccentric (lowering phase) increases time under tension and boosts growth.
- Avoid swinging: Keep your torso stable and don’t use momentum. This keeps the load on the brachialis where it belongs.
- Try variations: Seated hammer curls or alternating hammer curls can help correct imbalances and maintain stricter form.
Why Hammer Curls Work for Brachialis Growth
The neutral grip puts your arm in a biomechanically strong position to activate the brachialis more directly. Because the biceps are less dominant in this angle, the brachialis takes over as the primary elbow flexor, allowing you to overload it safely and effectively.
Whether you’re chasing thicker arms, forearm definition, or simply more balanced upper body aesthetics, hammer curls are a must-have in your routine.
Reverse Curls (EZ Bar or Dumbbell)
Reverse curls are a highly underrated but incredibly effective exercise for developing the brachialis and brachioradialis muscles. By simply flipping your grip from supinated (palms up) to pronated (palms down), you shift the emphasis away from the biceps and place it directly on the deeper arm muscles—which are key to building thick, well-rounded arms.
What Makes Reverse Curls So Effective?
Unlike traditional curls, which heavily activate the biceps, reverse curls put the biceps in a biomechanically weaker position. This forces the brachialis to step in and do more of the work during elbow flexion. The result? Greater stress on the brachialis, leading to increased strength, endurance, and muscular growth in that area.
Additionally, reverse curls train the forearms more intensely, making this a great move for developing stronger, more balanced arms.
How to Perform Reverse Curls Correctly
You can do reverse curls with an EZ bar, straight bar, or dumbbells. Here’s how to do them with proper form:
- Grip Setup:
- Hold an EZ curl bar or a pair of dumbbells with an overhand grip (palms facing down).
- Hands should be shoulder-width apart, elbows tucked into your sides.
- Curl Movement:
- Keep your elbows stable and curl the weight up toward your shoulders.
- Focus on flexing your elbows rather than swinging or lifting with your shoulders.
- Top Position:
- Stop once your forearms are roughly parallel with the floor or slightly above.
- Squeeze your forearms and brachialis at the top for 1–2 seconds.
- Lower with Control:
- Slowly return the weight to the starting position.
- Maintain tension and avoid dropping the weight too quickly.
Recommended Sets & Reps:
- 3–4 sets of 10–15 reps
- Rest: 60–75 seconds between sets
EZ Bar vs. Dumbbell Reverse Curls: Which One Is Better?
- EZ Bar Reverse Curls:
More comfortable on the wrists and allows you to use slightly more weight. Great for moderate to heavy training. - Dumbbell Reverse Curls:
Ideal for correcting imbalances between arms and improving coordination. Also allows for a slightly greater range of motion.
Both are excellent choices—you can alternate between them in different training cycles for best results.
Training Tips for Better Results
- Use lighter weight at first: Reverse curls can be humbling—form is more important than loading.
- Engage the brachialis consciously: Focus mentally on the muscle doing the work, not just moving the weight.
- Control your wrist position: Keep them straight and locked—bending your wrists breaks form and reduces effectiveness.
Reverse curls may not be flashy, but they’re a powerful tool for building arm thickness, enhancing forearm strength, and supporting overall elbow health. If your goal is complete arm development, reverse curls deserve a permanent spot in your routine.
Zottman Curls
If you’re looking for one exercise that trains the biceps, brachialis, and forearms all at once, look no further than the Zottman curl. Named after 19th-century strongman George Zottman, this hybrid movement combines the best of both supinated and pronated curls—making it a powerhouse for complete arm development and a must-have in any brachialis-focused routine.
What Are Zottman Curls and How Do They Work?
Zottman curls are unique in that they combine two different grips in a single rep:
- Supinated (palms-up) on the way up to target the biceps.
- Pronated (palms-down) on the way down to emphasize the brachialis and brachioradialis.
This dual-action approach not only helps maximize time under tension but also hits multiple arm muscles in one fluid motion, which is perfect for lifters looking to build strength and thickness efficiently.
How to Perform Zottman Curls Correctly
- Start Position:
- Stand holding two dumbbells at your sides with a supinated grip (palms facing up).
- Curl Up (Biceps Emphasis):
- Curl the dumbbells upward while keeping your elbows close to your torso.
- Use strict form to isolate the biceps during the lifting phase.
- Rotate at the Top:
- Once the dumbbells reach shoulder height, rotate your wrists into a pronated grip (palms facing down).
- Lower Slowly (Brachialis & Forearm Focus):
- Lower the dumbbells slowly with this overhand grip, maximizing tension on the brachialis and forearms.
- Reset and Repeat:
- At the bottom, rotate back to a supinated grip and begin the next rep.
Recommended Sets & Reps:
- 3–4 sets of 8–12 reps
- Rest: 60–90 seconds between sets
Why Zottman Curls Are Great for Brachialis Development
- The eccentric phase (lowering) with a pronated grip is where the brachialis and brachioradialis get the most activation.
- Since the biceps are less involved on the way down, the brachialis takes over, allowing for focused overload.
- This makes Zottman curls an ideal exercise to include when your goal is to develop thicker, more complete arms—especially the parts that often get overlooked.
Pro Tips for Better Results
- Use moderate weights: Going too heavy will compromise wrist control and reduce the effectiveness of the rotation.
- Control the tempo: Emphasize the lowering phase—aim for a 3–4 second eccentric to really hit the brachialis.
- Seated variation: Try Zottman curls seated to eliminate body momentum and isolate the arms further.
Incorporating Zottman curls into your brachialis workout routine is a smart, efficient way to target all the major muscles of the upper arm and forearm. If your arms are lacking density or balanced definition, this exercise might be the missing link.
Brachialis Workout Routine: Sets, Reps, and Weekly Plan
Sample 3-Day Arm Split With Brachialis Focus
If you’re serious about arm growth, it’s time to go beyond just basic curls and triceps pushdowns. A well-structured 3-day arm split with brachialis focus can help you build thicker, more defined arms by directly targeting the brachialis alongside the biceps and triceps. This split allows for enough frequency, volume, and recovery, ensuring each muscle gets the attention it deserves—especially the often-overlooked brachialis.
How the Split Works
This 3-day split is designed to be done once per week, with at least one rest day or non-arm training day in between sessions:
- Day 1: Biceps & Brachialis Emphasis
- Day 2: Triceps & Forearms
- Day 3: Arm Compound Movements + Isolation Finishers
Each session includes brachialis-focused exercises and supporting movements to help grow your entire arm.
Day 1: Biceps & Brachialis Focus
- Hammer Curls (Dumbbells): 4 sets of 10–12
- EZ Bar Reverse Curls: 3 sets of 12–15
- Incline Dumbbell Curls (Supinated): 3 sets of 10
- Zottman Curls: 3 sets of 8–10
- Cable Rope Hammer Curls (Optional Finisher): 2 sets of 15–20 (light weight, high tension)
Goal: Pre-fatigue the biceps, then emphasize brachialis through grip variation and slow eccentrics.
Day 2: Triceps & Forearms
While this day isn’t focused on the brachialis, developing balanced arm size helps prevent overuse injuries and keeps arm growth proportional.
- Close-Grip Bench Press: 4 sets of 8
- Overhead Dumbbell Extensions: 3 sets of 10–12
- Cable Triceps Pushdowns (V-bar or Rope): 3 sets of 12–15
- Wrist Curls + Reverse Wrist Curls Superset: 3 rounds, 15 reps each
- Farmer’s Carries (Heavy Grip Focus): 2 rounds of 30–40 seconds
Goal: Build triceps mass and forearm strength to support overall arm development and improve elbow stability during curls.
Day 3: Arm Compound + Isolation Finishers
- Chin-Ups (Supinated Grip): 4 sets to failure (bodyweight or weighted)
- Barbell Curls (Straight Bar or EZ): 3 sets of 8–10
- Dumbbell Preacher Hammer Curls: 3 sets of 10–12 (brachialis-focused)
- Zottman Curls: 3 sets of 12
- Reverse Cable Curls: 2–3 sets of 15 (burnout finisher)
Goal: Use compound movements to hit biceps and brachialis synergistically, then isolate with high-volume finishers.
Tips for Programming Success
- Rest Between Workouts: Leave at least 24–48 hours between sessions to allow for recovery.
- Progressive Overload: Track weights, reps, and volume—gradually increase over time.
- Form Over Ego: Focus on strict form and mind-muscle connection, especially for brachialis exercises.
- Recovery Matters: Sleep, protein intake, and deload weeks are key for arm growth.
With this 3-day split, you’re not just training your arms—you’re sculpting them with strategy, placing focused attention on the brachialis muscle that’s so often left behind. Give this routine 6–8 consistent weeks, and you’ll see and feel the difference in your arm density and definition.
Ideal Sets, Reps, and Rest for Hypertrophy
Building the brachialis and developing thicker arms isn’t just about choosing the right exercises—it’s also about programming your training correctly. Understanding the optimal sets, reps, and rest periods is crucial for maximizing muscle hypertrophy (growth) and ensuring your brachialis gets the stimulus it needs to grow alongside your biceps.
How Many Sets?
Research and practical experience suggest that for hypertrophy, training each muscle group with 10 to 20 total sets per week is effective. For the brachialis, aim for:
- 3 to 5 sets per exercise, focusing on 2 to 3 different brachialis-targeting movements per week.
- This volume ensures enough stimulus without risking overtraining, especially since the brachialis is a smaller muscle and can recover relatively quickly.
Ideal Repetition Range
The optimal rep range for hypertrophy generally lies between 6 and 12 reps per set. For the brachialis:
- Stick mostly to 8 to 12 reps—this range balances mechanical tension and metabolic stress, two key drivers of muscle growth.
- Occasionally, incorporate higher reps (12–15) for exercises like reverse curls or hammer curls to increase blood flow and muscle endurance.
- Lower rep ranges (4–6) with heavier weights can build strength but may not maximize hypertrophy as effectively for smaller arm muscles.
Rest Periods Between Sets
Rest intervals influence recovery and workout density, which affect hypertrophy outcomes.
- For brachialis hypertrophy, 60 to 90 seconds of rest between sets is ideal. This allows sufficient recovery to maintain intensity while keeping metabolic stress high.
- Shorter rest periods (<60 seconds) increase metabolic buildup but may reduce the amount of weight you can lift.
- Longer rests (>90 seconds) improve strength output but decrease the overall metabolic stimulus.
Additional Training Variables to Consider
- Tempo: Slow down the eccentric (lowering) phase to about 3–4 seconds. Increasing time under tension enhances muscle fiber recruitment and micro-tears that promote growth.
- Progressive Overload: Gradually increase weights, reps, or sets over time to continuously challenge the brachialis.
- Training Frequency: Train the brachialis 2 to 3 times per week to allow frequent stimulation without overtraining.
Avoiding Overtraining
Though the brachialis recovers quickly, overdoing volume or neglecting recovery can stall progress. Watch for signs like persistent soreness, decreased performance, or joint discomfort. Adjust your volume and rest accordingly.
By dialing in your sets, reps, and rest with these hypertrophy principles, you’ll maximize your brachialis growth and add that crucial thickness and definition to your arms. Remember, consistent effort combined with smart programming leads to the best results.
Warm-Up and Pre-Exhaust Tips
Before diving into your brachialis workout routine, warming up properly and using pre-exhaust techniques can make a significant difference in muscle activation, performance, and injury prevention. These strategies prepare your muscles and joints for the demands of training, helping you maximize brachialis engagement and arm growth.
Why Warm-Ups Matter for Brachialis Training
A proper warm-up increases blood flow, improves muscle elasticity, and enhances neuromuscular connection—all critical for isolating smaller muscles like the brachialis effectively. Since the brachialis lies beneath the biceps, it can be easy to let other muscles dominate during curls if it’s not properly activated.
Effective Warm-Up Techniques
- General Warm-Up:
- Begin with 5–10 minutes of light cardio (e.g., brisk walking, cycling) to raise your overall body temperature and heart rate.
- Dynamic Arm Movements:
- Perform dynamic stretches such as arm circles, band pull-aparts, or light arm swings to loosen the shoulder, elbow, and wrist joints.
- Specific Warm-Up Sets:
- Start your workout with 1–2 sets of light hammer curls or reverse curls using very light weight (around 50% of your working set weight). Focus on slow, controlled movements to activate the brachialis and improve mind-muscle connection.
Pre-Exhaust Techniques to Target the Brachialis
Pre-exhausting involves fatiguing the brachialis with an isolation exercise before moving on to heavier compound or multi-joint movements. This makes the brachialis work harder during your main sets, promoting greater muscle activation and hypertrophy.
Example Pre-Exhaust Approach:
- Start with a set of reverse curls or hammer curls using lighter weights for 12–15 reps, focusing on perfect form and full range of motion.
- Follow immediately with your heavier barbell curls or chin-ups, which now recruit the brachialis more intensely because it’s pre-fatigued.
This method helps ensure the brachialis isn’t overshadowed by the stronger biceps during compound arm exercises.
Additional Warm-Up and Pre-Exhaust Tips
- Avoid heavy weights on warm-ups: The goal is to activate, not fatigue excessively.
- Use resistance bands: Bands are excellent for gentle activation, especially for the smaller brachialis muscle.
- Focus on the mind-muscle connection: Visualize the brachialis working during warm-up and pre-exhaust sets to improve neural activation.
By implementing a proper warm-up and pre-exhaust routine, you’ll prime your brachialis for intense training sessions. This leads to better muscle recruitment, improved technique, and ultimately faster gains in arm thickness and strength.
Tips to Maximize Brachialis Muscle Growth
Use Slow Eccentrics and Full Range of Motion
When training the brachialis, how you perform each repetition can be just as important as which exercises you choose. Two key techniques—slow eccentrics and using a full range of motion (ROM)—are proven to maximize muscle tension and stimulate greater hypertrophy, helping you build thicker, more defined arms.
What Are Slow Eccentrics?
The eccentric phase of an exercise is when the muscle lengthens under tension—usually the lowering or return part of the movement. For curls, this means lowering the weight back down after the lift.
Performing slow eccentrics involves:
- Lowering the weight deliberately and slowly (typically 3 to 5 seconds).
- Maintaining control without dropping or letting momentum take over.
- Keeping constant tension on the brachialis throughout the motion.
Why Slow Eccentrics Boost Brachialis Growth
- Increased Time Under Tension: Muscles grow when subjected to sustained stress. Slowing the eccentric phase significantly increases the time your brachialis fibers are working.
- Muscle Damage and Repair: Slow eccentrics cause greater microscopic muscle fiber damage, which triggers the repair process and leads to hypertrophy.
- Improved Muscle Control: Training with slow eccentrics enhances your mind-muscle connection, helping you better isolate the brachialis during curls and similar exercises.
Full Range of Motion: Why It Matters
Using a full range of motion (ROM) means moving the joint through its entire natural path—from full extension to full contraction.
For brachialis exercises, this typically means:
- Starting from a fully extended arm: Elbows straight, but not locked out aggressively.
- Curling or flexing fully: Bringing the forearm as close to the upper arm as possible without cheating by swinging or using momentum.
Benefits of Full Range of Motion
- Maximized Muscle Fiber Recruitment: Partial reps limit muscle activation. Using a full ROM ensures the brachialis is fully stretched and fully contracted, recruiting more fibers.
- Joint Health and Flexibility: Full ROM training maintains and improves joint mobility, reducing injury risk.
- Balanced Muscle Development: Avoids imbalances caused by training only part of the movement.
Practical Tips to Implement
- Count mentally or use a metronome app to maintain consistent eccentric speed.
- Focus on the lowering phase—don’t rush through it.
- Avoid “cheating” reps where momentum reduces ROM or control.
- Incorporate cues like “stretch at the bottom” and “squeeze at the top” during your sets.
By combining slow eccentrics with full range of motion, you create the perfect environment for your brachialis to grow thicker and stronger. This deliberate and controlled approach turns every rep into a growth stimulus—key for unlocking massive arms.
Prioritize Form Over Weight
When training the brachialis—or any muscle for that matter—it’s tempting to chase heavier weights as a sign of progress. However, lifting heavier doesn’t always mean better gains, especially if your form suffers. Prioritizing proper technique over heavy loads is essential for maximizing brachialis activation, reducing injury risk, and ensuring consistent muscle growth.
Why Form Matters More Than Weight
- Target Muscle Activation: The brachialis is a smaller, deeper muscle beneath the biceps. If you rely on momentum, swinging, or improper posture, the load often shifts to larger muscles or joints, reducing brachialis engagement.
- Injury Prevention: Poor form increases stress on joints, tendons, and ligaments, especially around the elbow and wrist during curls. Maintaining correct form keeps your training safe and sustainable.
- Consistent Progress: Strict form allows for better control and more accurate progression tracking, helping you increase intensity progressively without setbacks.
Common Form Mistakes That Reduce Brachialis Engagement
- Using Momentum: Swinging the torso or jerking the weights makes the movement easier but shifts tension away from the arms.
- Partial Reps: Not using a full range of motion limits muscle activation and can lead to imbalances.
- Elbows Moving Forward or Away: Allowing the elbows to drift reduces isolation of the brachialis and biceps.
- Wrist Positioning: Letting wrists bend or rotate during curls takes tension off the target muscles and risks injury.
How to Prioritize Proper Form
- Start with lighter weights: Use a manageable load that allows full control throughout every rep.
- Focus on slow, controlled movements: Move deliberately, emphasizing both the lifting and lowering phases.
- Keep elbows fixed: Pin your elbows to your sides to isolate the arm flexors effectively.
- Maintain neutral or correct wrist alignment: Avoid bending or twisting the wrist during curls to keep tension on the brachialis.
- Engage the mind-muscle connection: Concentrate on feeling the brachialis work rather than just moving the weight.
Practical Tips
- Use mirrors or record yourself to check form.
- Consider working with a trainer or experienced lifter for feedback.
- Use tempo training (e.g., 2 seconds up, 3 seconds down) to reinforce control.
- Drop the weight if your form breaks, and gradually increase as your technique improves.
By prioritizing form over weight, you ensure every rep counts toward building a stronger, thicker brachialis—and safer, more effective arm training overall. Quality reps beat heavy, sloppy lifts every time.
Combine with Biceps and Triceps Training
Focusing on the brachialis is essential for building thicker arms, but to achieve balanced, well-developed arms, it’s equally important to train the biceps and triceps alongside it. After all, the arms are a combination of multiple muscles working together—not just one isolated muscle.
Why Balanced Arm Training Matters
- Complete Arm Size and Shape:
The brachialis contributes to arm thickness by pushing the biceps outward, but the biceps brachii create the classic “peak” and the triceps make up roughly two-thirds of your arm mass. Neglecting biceps or triceps will leave your arms looking incomplete or disproportionate. - Improved Strength and Functionality:
Balanced training improves elbow joint stability and overall arm strength. Strong triceps, for example, enhance pressing movements and support arm integrity, reducing injury risk during heavy lifts. - Prevents Muscle Imbalances:
Overemphasizing one muscle group can lead to imbalances that affect posture, movement patterns, and long-term joint health.
How to Incorporate Biceps and Triceps with Brachialis Training
- Structure your workout to hit all three muscle groups:
For example, pair brachialis-focused exercises like hammer curls and reverse curls with traditional biceps curls (e.g., barbell curls, concentration curls) and triceps work (e.g., close-grip bench press, triceps pushdowns). - Alternate arm days or combine in the same session:
You can split your arm training across multiple days (e.g., biceps & brachialis day, triceps day) or do a balanced arm day that includes all three. - Use supersets or circuits:
Combining biceps, brachialis, and triceps exercises back-to-back can increase intensity, promote hypertrophy, and improve muscular endurance.
Sample Exercise Combinations
- Biceps + Brachialis Superset:
Hammer curls (brachialis) superset with barbell curls (biceps). - Triceps + Biceps Circuit:
Close-grip bench press, triceps pushdowns, followed by alternating dumbbell curls and reverse curls. - Full Arm Finisher:
Zottman curls, overhead triceps extensions, and cable rope hammer curls for a high-volume burnout.
Training Tips for Balanced Arm Growth
- Focus on form and mind-muscle connection for all muscles.
- Avoid overtraining by scheduling rest and recovery.
- Progressively overload each muscle group over time.
- Listen to your body to prevent joint stress or muscle fatigue.
Combining brachialis work with targeted biceps and triceps training ensures your arms grow not just bigger but also stronger and more proportionate—delivering the full, muscular look you want.
Conclusion
If you’ve been training arms for months—or even years—and still aren’t seeing the thickness or definition you want, chances are you’ve been neglecting the brachialis. The good news? It’s never too late to fix that.
By incorporating the exercises and strategies shared in this brachialis workout routine, you’ll start building true arm density that makes your biceps pop and your sleeves stretch. Remember, it’s not just about curling heavier weights—it’s about training smarter, targeting what others overlook.
Stick with it, stay consistent, and watch your arms transform. Ready to grow? Start training your brachialis like a priority, and the results will speak for themselves.