Brachialis and Biceps Brachii Exercises - Big Arm Workout

The brachialis is a little-known, but major muscle located under the bicep that plays a significant role in the flexing of the elbow. The brachialis does the most work when the elbow is being flexed and remains in a static position, whereas the bicep is more active when the arm is able to move. Because of this, different exercises should be done to target each individual muscle. In order to develop truly powerful arms, you'll need to work both muscles.

The main exercise that weight lifters use to work the brachialis is the preacher curl. This exercise is particularly effective at targeting the brachialis because it forces the elbow to remain static, which means that the brachialis will be activated a lot more than it would be with traditional curls. When doing the preacher curl, experiment with different grips as some people experience pain in their wrist depending on what grip they use. If you feel any pain in the joint or forearm, then stop doing the exercise and adjust the weight or angle. The concentration curl is similar to the preacher curl in that it keeps the elbow still, therefore putting stress on the brachialis in the same way.

For the biceps, the most basic exercise is the barbell curl. I actually don't recommend this one because it's very easy to cheat on, which is something I see people doing all the time. The most common cheating employed on the barbell curl is to swing back and forth in order to gain momentum and lift the weight. This can cause back injury and diminishes the quality of the workout. If you're able to maintain strict form then this exercise is good.

For people that aren't able to keep strict form or that want a superior biceps exercise, then the incline dumbbell curl is the way to go. This exercise is difficult to cheat on and will build a ton of mass in the biceps. While it isn't great for developing a high peak, it is good for creating width and overall mass. This is also one of the most functionally useful biceps exercises. When doing the incline biceps curl be sure to work with a safe and comfortable weight.

Remember to work both the biceps and the brachialis if you want to build truly large and powerful arms. Also, note that while these elbow flexors are important to building mass in the arms, the triceps actually make up two-thirds of the arm's mass. Curling alone will not create a good physique, so make sure to work other parts of the body.