Welcome to the best brachialis exercises on the planet, great for making your arms look bigger and sculpting wider biceps! The brachialis is an often overlooked muscle group that is extremely important for pushing the long head, aka the “bicep peak” up and giving your arms a wider and thicker looking appearance from the front and side.
The brachialis is actually the primary mover of elbow flexion, and is best activated with exercises that use a neutral or pronated grip as opposed to the traditional supinated grip you are probably used to performing most bicep exercises.
Use this list of the best brachialis exercises to add some new arm training moves to your routine. The best way to use this list is to go through the entire list and find the ones that you feel the best activation and mind-muscle connection on.
If you need some ideas for the best brachialis workouts make sure to check out our epic free workouts as well!
Let’s dive into the complete brachialis exercise list, and be sure to carefully watch the form video of each one so you know exactly how to perform each move. Let’s begin!
Barbell Curl
Pronated Spider Curls
Pronated Dumbbell Curls
Bicep Jet Reps
Dumbbell Hammer Curl
Cross Body Hammer Curl
Double Hammer Curls
Cheat Curls
Bicep 21s
Bicep Curl Variations
Parallel Grip Pull Up
Bicep 24s