Guides › Brachialis

1. #1 for brachialis

   Hammer curl

   Home + GymBeginner3 × 10–12

   Equipment: Dumbbells

   1. Palms facing each other
   2. Curl up without rotating the wrist
   3. Lower slowly

   Common mistake: Swinging the dumbbells.

2. #2 for brachialis

   Reverse curl

   Home + GymBeginner3 × 10–12

   Equipment: Barbell, EZ-bar or dumbbells

   1. Overhand grip, shoulder width
   2. Curl up keeping the wrists straight
   3. Lower slowly

   Common mistake: Letting the wrists bend back.

3. #3 for brachialis

   Cross-body hammer curl

   Home + GymBeginner3 × 10–12 / side

   Equipment: Dumbbells

   1. Curl the dumbbell across your body toward the opposite shoulder
   2. Keep the palm facing in
   3. Lower under control

   Common mistake: Twisting the torso.

4. #4 for brachialis

   Zottman curl

   Home + GymIntermediate3 × 10

   Equipment: Dumbbells

   1. Curl up with palms up
   2. Turn the palms down at the top
   3. Lower slowly with palms down

   Common mistake: Rushing the slow lowering part.

5. #5 for brachialis

   Neutral-grip chin-up

   Home + GymIntermediate3 × 6–10

   Equipment: Pull-up bar with parallel handles

   1. Palms facing each other on parallel handles
   2. Pull your chest to the handles
   3. Lower all the way

   Common mistake: Kicking the legs for momentum.

6. #6 for brachialis

   Rope hammer curl

   GymBeginner3 × 12–15

   Equipment: Cable with rope

   1. Face a low cable, neutral grip on the rope
   2. Curl up, elbows still
   3. Lower slowly

   Common mistake: Leaning back.

7. #7 for brachialis

   Preacher hammer curl

   GymIntermediate3 × 10–12

   Equipment: Preacher bench, dumbbell

   1. Upper arm flat on the pad, palm facing in
   2. Curl up without lifting the elbow
   3. Lower until almost straight

   Common mistake: Dropping into the bottom.