Close Menu
    SUBSCRIBE

    Brachialis

    What is the brachialis muscle?

    The brachialis is a powerful muscle located in the upper arm, between the biceps and triceps. It is responsible for flexing the elbow joint, which allows you to bring your hand closer to your shoulder. Think of when you do a bicep curl, where you lift a weight or object towards your shoulder, the brachialis muscle helps with that movement. It is also used in activities such as climbing, throwing, and pushing.

    Origin, insertion and function

    Origin

    The brachialis originates from the distal half of the anterior surface of the humerus, which is the bone in the upper arm.

    Insertion

    The brachialis inserts on the coronoid process and tuberosity of the ulna, which is one of the two bones in the forearm. (1)

    Function

    The main function of the brachialis muscle is to flex the elbow joint. This means that it helps to bring the hand closer to the shoulder by contracting. Additionally, it also helps to stabilize the elbow joint during other movements such as pushing and lifting.

    brachialis muscle
    Brachialis Muscle

    Common signs of weak brachialis muscles

    Signs that your brachialis may be weak include:

    1. Difficulty in lifting objects or performing exercises that require elbow flexion, such as bicep curls.
    2. Poor grip strength.
    3. Weakness in the upper arm when performing pushing or lifting movements.
    4. Inability to hold heavy objects for long periods of time.
    5. Pain or discomfort in the upper arm during or after exercise.
    6. Reduced range of motion in the elbow joint.
    7. Uneven muscle development in the upper arm, with the biceps appearing larger than the brachialis.
    8. Tendency to use the shoulders and back muscles instead of the arms during upper body exercises.

    Exercises that strengthen the brachialis

    Here are a few exercises that can help to strengthen the brachialis muscle:

    1. Hammer Curls: Hold a pair of dumbbells at your sides with your palms facing inwards. Keep your elbows close to your body and raise the dumbbells towards your shoulders. Lower the dumbbells back to the starting position and repeat.

    2. Barbell Curls: Hold a barbell with your palms facing upwards and your hands shoulder-width apart. Keep your elbows close to your body and raise the barbell towards your shoulders. Lower the barbell back to the starting position and repeat.

    3. Reverse Curls: Hold a barbell or EZ-bar with your palms facing downwards and your hands shoulder-width apart. Keep your elbows close to your body and raise the barbell towards your shoulders. Lower the barbell back to the starting position and repeat.

    4. Incline Dumbbell Curls: Sit on an incline bench with a dumbbell in each hand at arm’s length. Keep your elbows close to your body and raise the dumbbells towards your shoulders. Lower the dumbbells back to the starting position and repeat.

    5. Chin-ups/Pull-ups: Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. Pull your body up towards the bar until your chin is above the bar. Lower your body back to the starting position and repeat.

    It’s important to note that when performing these exercises, proper form is crucial. Keep your elbows close to your body, avoid swinging the weight, and use a weight that is appropriate for your strength level. Also, it’s important to have a balanced workout that target all muscle groups not only brachialis.

    References: