Brachialis Bicep Curl
Targets the brachialis muscle underneath the biceps to build overall arm thickness
ArmsIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Brachialis |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Stand holding a dumbbell in each hand with palms facing your body
- Step 2: Keep your elbows pinned to your sides
- Step 3: Curl the dumbbells up while keeping a neutral, hammer grip
- Step 4: Squeeze at the top of the curl
- Step 5: Lower with control back to the starting position
Equipment
- Dumbbells optional
Coaching tips
Benefits
Targets the brachialis muscle underneath the biceps to build overall arm thickness
Common mistakes
Rotating the wrist into a regular curl instead of keeping a neutral hammer grip
Make it harder
Increase weight or add a pause at the top of the curl
Make it easier
Use lighter dumbbells and curl both arms together
Breathing
Exhale curling up, inhale lowering down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.