Muscle Breakdown: Brachialis
Table of Contents
What Is the Brachialis
The Brachialis is one of the three major elbow flexors and one of the largest muscles in the arms. The Brachialis serves as the main elbow flexor and is located underneath the Biceps Brachii. Training the Brachialis is essential for building bigger arms and for producing powerful pulling movements like chin-ups and rows.
Since the Brachialis gets overshadowed by the more popular synergist, the Biceps Brachii, it doesn't receive the attention it deserves. Hopefully, by the end of this article, I can convince you that training the Brachialis is essential if you want to optimize your performance and physique. In this muscle breakdown, I'll explain everything you'll need to know about the Brachialis.
Brachialis Muscle & Cadaver
Observing a cadaver illustration of the Brachialis muscle can provide a fascinating visual insight into arm anatomy. In such a picture, you can distinctly see the Brachialis, located below the Biceps Brachii, stretching from the lower half of the humerus to the ulna. This image not only underscores the importance of the Brachialis in elbow flexion but also gives a clear understanding of its location, aiding in targeted strength training for stronger arms.
Where Is The Brachialis Muscle Located
The Brachialis muscle is located in the upper arm, below (or deep) to the Biceps Brachii.
What Is The Functional Relationship Between The Brachialis And The Biceps Brachii
Both the Biceps Brachii and the Brachialis function to flex the forearm. The Brachialis is deep to the Biceps Brachii and they work together to perform flexion of the forearm.
Brachialis Function
The Brachialis only has a single function; elbow flexion and any exercise that trains this movement will strengthen the Brachialis. But a pronated grip elicits the highest activation of the Brachialis by limiting the involvement of the other elbow flexors. During pronation, the biceps brachii and brachioradialis are both placed in a stretched position that limits their force production—allowing the Brachialis to do the majority of the work. A closer grip will also place the forearms into deeper pronation when using most training implements
Elbow Flexion
Is Brachialis A Fusiform
The Brachialis and the Biceps Brachii are both Fusiform muscles. This means that the muscle is larger in width in the belly of the muscle and smaller in width at the ends. As well, the muscle fibers run in the same direction.
Brachialis Origin and Insertion
The Brachialis originates off the anterior surface of the Humerus and attaches the forearm bone called the Ulna, which allows this muscle to perform elbow flexion. Because the Brachialis only crosses one joint unlike the Biceps brachii this allows the Brachialis to place all its efforts on performing elbow flexion making it the strongest elbow flexor.
Brachialis Origin
Distal Anterior Aspects of the Humerus
Brachialis Insertion
Coronoid Process of the Ulnar Tuberosity
Brachialis Innervation
Musculocutaneous Nerve and Components of the Radial Nerve
Brachialis Pain
If you are experiencing Brachialis pain, you should listen to your body and take a break! Failure to listen to the symptoms that your body is experiencing is likely to result in a muscle tear, strain or tendonitis.
Brachialis Tendons
The Brachialis has two muscle tendons that surround the muscle belly. These tendons form the origin and insertion of the Brachialis at the Humerus and the Ulna.
Brachialis Injury
The Brachialis can be injured in a few different ways. For instance, the Brachialis can be hyperextended, meaning that the muscle has gone beyond its range of motion. The Brachialis can also experience tendonitis, which is the result of overuse of the muscle. Tendonitis usually goes away on its own after a few weeks with the proper treatment.
Finally, the Brachialis can be torn because of a sharp sudden movement (often occurs in sports). Muscle tears can be treated with surgery in extreme cases. Otherwise, the treatment for muscle tears is generally the same as tendonitis.
Brachialis Strain
A Brachialis strain is a tear to the muscle fibres ranging from mild to severe. Brachialis strains rarely require surgery and can be treated through rest and rehabilitation. Lifting either too much weight or using excessive amounts of training volume can produce a Brachialis strain. Ensure you're lifting at challenging yet appropriate weights to allow your Brachialis to adapt to prevent a Brachialis strain.
Brachialis Tendonitis
Brachialis tendonitis is the inflammation of the Brachialis tendon. Tendons are tissues that connect the gap between muscles and bones. Repetitive contractions of the Brachialis creates wear and tear on its tendon, where inflammation will transpire as a result. Common symptoms are pain and swelling on the affected site, usually nearby the insertion point. Sports, where repeated elbow flexion occurs, are typically the most susceptible to brachialis tendonitis like rowing, grappling, rock climbing, and weightlifting.
Bicep Brachialis Tendonitis Treatment
Bicep Brachialis Tendonitis Treatment is the same as if you were experiencing tendonitis in another area of the body. If you have tendonitis in the Brachialis, it is suggested that you rest, ice and apply heat. You can also talk to your doctor about anti-inflammatories and painkillers if you are experiencing extreme pain and limited range of motion.
Why Should You Train the Brachialis Muscle?
Gym-bros typically place a high emphasis on training the Biceps as they are considered the most significant arm muscle. The logic being since you can't see the Brachialis, growing them is pointless. Fortunately, that is not the case, and I would argue training the Brachialis plays an integral role in optimizing your arm gains.
Since the Brachialis is underneath the Biceps, growing them will push the Biceps up and out further, making your arms look bigger arms. The Brachialis also makes the Arms look thicker and broader from the front since parts of the Brachilais are visible, lateral to the Biceps. As the Brachialis grows, this will widen out the arms, making your arms look bigger from all angles.
From a practical standpoint, training the Brachialis will significantly improve your pulling strength. Having a strong Brachilais is vital if you partake in sports where pulling movements happen like rowing, CrossFit, and mountain climbing. A strong Brachilais will improve your performance by increasing strength and reducing fatigue. It may also reduce the risk of Brachialis injuries since the Brachialis becomes adapted to the training stress you applied, preventing the risk of overtraining.
More importantly, if the other flexors become injured and lose their functionality. Your arms will still function since the Brachialis is strong enough to support your physical needs. There are many documented cases where a complete bicep tendon rupture will occur, stopping the biceps ability to function. But surgery isn't prescribed due to the Brachialis adapting itself to fulfil the body's elbow flexion needs.
How To Work Brachialis
You might be wondering how to work the Brachialis because of its location in the body. The best way to work the Brachialis is to perform exercises that target the muscle. As we previously mentioned, exercises such as pull ups, rows, and curls are great ways to engage the Brachialis. Even doing something as simple as using a narrow or reverse grip will activate the Brachialis and allow it to increase in size and strength!
Brachialis Training Mistakes
Not feeling your Brachialis while you train is a prevalent mistake. Since three elbow flexors are functioning at the same time, feeling the Brachialis becomes difficult. To feel our Brachialis we have to develop a mind-muscle connection. An easy way to build our Brachialis mind-muscle connection is to contract our Brachialis in it's most shortened position isometrically. Pronate your forearms, flex the elbow, and bring your hands to the middle of your chest.
Your arms should look like they're in a prayer position, squeeze your Brachialis hard and flex the outside of your arms. You should now feel the Brachialis firing and an intense contraction. Do this before your Brachialis training to help pre-activate the muscle, which will improve your brachialis hypertrophy.
Brachialis Exercises
Exercises that resist elbow flexion will strengthen and grow the Brachialis. Selecting exercises such as Pull-Ups, Rows, and curls will be an effective way to grow the Brachialis. But we want to maximize our hypertrophy, so we have to make modifications to the exercises we use.
Earlier I mentioned a pronated or an overhand grip would increase our brachialis activation. That means we want to do all of our pulling and curling exercises with a palms-down grip. In turn, we are optimizing our Brachialis hypertrophy resulting in bigger and stronger arms.
Pull Ups
Pull-ups are the king of upper body exercises and are best known for growing the latissimus dorsi. But the Pull-up simultaneously grows the Brachialis since Elbow flexion is one of the main movements during a pull-up. Not to mention you're also lifting considerably more weight providing a large stimulus for muscle hypertrophy.
Narrow Reverse Grip Pull Ups
As the hands come close the arms enter a deep pronated position. The standard pull-up places the arms in a hammer grip in order for the elbows to be stacked under the wrist, With a narrow grip, the elbows have to follow the wrist allowing for the forearms to enter into deeper pronation. Further deactivating the Biceps involvement while still having all the benefits of a traditional pull-up. Be warned this is an advanced variation that requires tremendous amounts of upper-body strength to be done properly.
Narrow Reverse Grip Inverted Rows
If the narrow-reverse grip pull-ups are too difficult you can regress by performing an inverted row. The inverted row shares the same benefits of a pull-up but can be modified towards your strength level. The lower the apparatus that you’re pulling from the harder it is.
Barbell Rows
Similar to pull-ups, the Barbell row is known for growing the Back muscles but requires considerable amounts of arm strength to move large loads. The weight used on Barbell rows also provides a powerful mechanical stimulus for hypertrophy similar to that of a pull-up.
Reverse Grip Curls
Although a compound exercise will give you excellent brachialis hypertrophy, if you want to maximize your gains, you have to curl, use a reverse grip curl to isolate the Brachialis. Don't expect to lift as much weight as your other curling variations. Due to the decreasing involvement of the other elbow flexors.
Crossbody Reverse Curls
Kind of a bonus tip but using a cross-body reverse curl as opposed to curling directly in front of you will further pronate the forearms. Deactivating the Biceps Brachii even more, I highly recommend using this as a preactivation exercise or as a finisher since it places the brachialis in the most shortened position which is an easy way to develop a mind-muscle connection.
Hammer Curls
Hammer curls may not isolate our brachialis the most but it does remove some involvement of the biceps with limited reduction in strength. If anything most people find hummer curls to be their strongest curl variation so the combination of isolating the brachialis while curling substantial amounts of weight provides a strong stimulus for brachialis gains.
Brachialis Workout
When setting up a training routine for your brachialis you want to ensure you’re training them 2 or more times throughout the week. Muscle protein synthesis the physiological process of growing muscle cells is elevated post-exercise for 48-72 hours. In order to maintain elevated levels of muscle protein synthesis throughout the week, we want to train our Brachialis throughout multiple bouts.
Include both indirect and direct brachialis training. Compound exercises provide a strong mechanical stimulus due to lifting heavy amounts of weight. But it isn’t sufficient for directly stimulating the Brachialis, so using isolations and single jointed exercise will ensure the Brachialis receives optimal stimuli for training.
Include brachialis training in your back workout routine, although the Brachialis is important dedicating an entire day to training your brachialis isn’t practical and is overkill. Since your pulling exercises already train your brachialis, you can modify your current movements like turning a traditional pull-up into a narrow grip variation, and add in isolation exercises such as reverse curls and hammer curls for additional volume.
Start your Brachialis training with a pre-activation movement such as the isometric squeeze. Or use a crossbody reverse curl for high repetitions but avoiding fatigue. This will help warm up the elbow joint while improving your mind-muscle connection.
If you want overall muscle activation you can start with a multi-joint compound exercise like a narrow-reverse grip pull-up or a barbell row. This will train the pulling muscles and the Brachialis simultaneously. You want to use multiple sets here using a lower rep scheme. Like 3-5 sets and 3-8 reps.
After your compound exercise, optimize your brachialis training with an isolation exercise of your choice. I prefer a reverse-grip curl or a crossbody reverse grip curl. Perform 2-3 sets and use higher repetitions of 12+.
Brachialis Stretch
Ensure you're stretching your brachialis since a chronically tight brachialis will leave your arms in a bent position. This will also tighten the other elbow flexors as they are also left in a shortened position during rest.
Elbow Extension Stretch
Myofascial Release on the Lateral Arm
Brachial Vein
The Brachial Vein is a deep vein that runs in the arms alongside the Brachial Artery. The Brachial drain spits into the Ulnar and Radial veins in the forearm.
Antebrachial
The word Antebrachial refers to the Antebrachium which is a part of the arm.
Brachial Neuritis
Brachial Neuritis is a form of neuropathy in the body. Neuropathy is when the nerves become damaged and symptoms such as pain, tingling, weakness and numbness arise. Specifically, Brachial Neuritis affects the upper body in the hands, arms, chest and shoulders.
