How to Build Up Brachialis Muscles

The brachialis muscles are the inner forearm that run from the inner wrist to the inner elbow. These muscles rotate, flex and extend the arm. Newer bodybuilders tend to focus on the more showy biceps, chest or shoulders but it is important to develop all the muscles of the arms and body equally. Doing so prevents muscles imbalances that may precede an injury or to prevent creating an asymmetrical look. For example, only building the upper chest and arms and not the legs results in a top-heavy build that could produce a cartoonish build of a big chest on skinny legs.

Difficulty: Moderate

Instructions

Things You'll Need:

• Cable machine
• Two 2-lb. dumbbells
• Two 8-lb. dumbbells
• Flat bench

1. Stand directly in front of a cable machine and set the weight to a low amount of around 5 to 10 lbs. Stand with your feet hip-width apart and engage your lower abdominal muscles. Hold the cable in the right hand and with the elbow bent, dig that elbow into the right side of your body. Starting position is with the arm extended and a slight bend in the elbow. Bending your elbow and bring your right hand to your chest in a curl. Repeat eight to 10 times. Repeat with the left hand. Rest.

2. Proceed to standing alternate curls. Stand with your feet hip-width apart and hold an 8-lb. dumbbell in each hand. If this feels too heavy, use lighter dumbbells. Keeping your knees slightly bent, extend the arms to almost straight so your arms are slightly bent at the elbows. Keep your elbows close to your waist. Do alternate standing curls by first flexing the right arm and bringing the right hand towards your chest in a single curl. Extend the right arm to straight as you simultaneously flex the left arm to the chest. Repeat eight to 10 times for each side. Rest.

3. Round out your workout with wrist curls. Isolate the brachialis muscles of the inner forearms with sitting wrist curls. Use a light weight: hold a 2-lb. dumbbell in each hand. Use a lighter dumbbell if these feel too heavy. Sit on a bench and with your feet flat and knees hip-width apart, set the back of your forearms on your thighs. Let your wrists hang off the edge of your knees. Starting position is holding the dumbbell in each hand, with the wrists straight. Keeping elbows close to the waist, slowly lower the hands down to extend the wrists. Do eight to 10 repetitions for each hand. Rest.

References

• Bodybuildbid.com: Specific Brachialis Training
• MyFit.ca: One-Arm Cable Curls

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