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Brachialis肱肌

Arms · Intermediate (L2) · Anterior · 4 exercises

Function

A pure elbow flexor sitting deep to the biceps, unaffected by forearm pronation or supination. It pushes the biceps up from underneath — the hidden hero of arm thickness.

Best Exercises & Form Cues

• Hammer Curl

  Equipment

  Dumbbells

  Sets & Reps

  3-4 sets × 10-12 reps · rest 90 s

  How to do it

  Palms facing each other (neutral grip) throughout; curl along the sides of the body, at the top turn the pinky slightly toward the shoulder to squeeze.

  Common mistakes

  Swinging the arms, flipping the wrists to generate force

• Reverse Barbell Curl

  Equipment

  Straight bar/EZ bar

  Sets & Reps

  3-4 sets × 10-12 reps · rest 90 s

  How to do it

  Palms down on the bar; elbows fixed at the sides; the forearm flexors drive the curl until the forearms are near vertical; 1-second squeeze; 3-second descent.

  Common mistakes

  Cocking the wrists up (keep them neutral), swinging the low back, elbows drifting out

• Concentration Curl

  Equipment

  Dumbbell + seated

  Sets & Reps

  3 sets × 10-12 reps per side · rest 60 s

  How to do it

  Seated with legs open; elbow braced against the inner thigh; only the forearm moves; at the top supinate slightly (pinky outward) to squeeze the inner biceps peak; slow descent.

  Common mistakes

  Elbow leaving the thigh, leaning back for momentum, rushing

• EZ Bar Curl

  Equipment

  EZ bar

  Sets & Reps

  3-4 sets × 10-12 reps · rest 90 s

  How to do it

  Grip the angled handles (semi-supinated, wrist-friendly); elbows fixed at the sides; curl to a peak squeeze; 3-second eccentric to full extension.

  Common mistakes

  Grip too narrow (wrist strain), swinging, partial range

Stretching & Recovery

• Hammer-position arm extension
• Deep bent-elbow rotation stretch

Other muscles in the Arms

Biceps Brachii · Forearm Flexors · Triceps Brachii