Muscles/Upper Arm

Upper Arm

brachialis

bray-kee-AY-liss

The brachialis lies deep under the biceps in the lower front upper arm, the true powerhouse for elbow flexion. It works silently in every curl, providing thick arm mass without the peak. Crucial for heavy pulling and functional strength.

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Common Pain & Injury

Deep ache in front elbow or lower arm during flexion, from overuse. Pain with weakness suggests strain. Consult if persistent or with swelling.

Anatomy & Function

Origin

Distal half of anterior humerus (front lower arm bone)

Insertion

Coronoid process and tuberosity of ulna (elbow bone front)

Actions

Elbow flexion (primary arm bender, neutral grip)

Innervation

Musculocutaneous nerve and radial nerve (C5-C6)

Muscle Relationships

Antagonists

Triceps brachii

Synergists

Biceps brachiiBrachioradialis

Trigger Points

Lower medial upper arm; refer locally to elbow or forearm.

Stretches

1Reverse grip wall stretch

2Cross-body brachialis stretch

3Prayer stretch variation

Common Conditions

Brachialis strainMedial elbow overload syndrome

Anatomical Parts

Right brachialisLeft brachialis

FAQ

What is brachialis muscle?

Deep elbow flexor under biceps, builds arm thickness for heavy curls.

Brachialis pain?

Deep front arm ache from reverse curls or overuse.

How to target brachialis?

Use hammer or reverse curls with thick grips.

Brachialis stretch?

Extend arm with palm facing in against resistance.

Exercises for brachialis

20

Alternate Hammer Curl position 1

Alternate Hammer Curl position 2

Alternate Hammer Curl

beginner·dumbbell

Alternate Incline Dumbbell Curl position 1

Alternate Incline Dumbbell Curl position 2

Alternate Incline Dumbbell Curl

beginner·dumbbell

Barbell Curl position 1

Barbell Curl position 2

Barbell Curl

beginner·barbell

Barbell Curls Lying Against An Incline position 1

Barbell Curls Lying Against An Incline position 2

Barbell Curls Lying Against An Incline

beginner·barbell

Brachialis-SMR position 1

Brachialis-SMR position 2

Brachialis-SMR

intermediate·foam roll

Cable Hammer Curls - Rope Attachment position 1

Cable Hammer Curls - Rope Attachment position 2

Cable Hammer Curls - Rope Attachment

beginner·cable

Cable Preacher Curl position 1

Cable Preacher Curl position 2

Cable Preacher Curl

beginner·cable

Close-Grip EZ-Bar Curl with Band position 1

Close-Grip EZ-Bar Curl with Band position 2

Close-Grip EZ-Bar Curl with Band

beginner·e-z curl bar

Close-Grip EZ Bar Curl position 1

Close-Grip EZ Bar Curl position 2

Close-Grip EZ Bar Curl

beginner·barbell

Close-Grip Standing Barbell Curl position 1

Close-Grip Standing Barbell Curl position 2

Close-Grip Standing Barbell Curl

beginner·barbell

Concentration Curls position 1

Concentration Curls position 2

Concentration Curls

beginner·dumbbell

Cross Body Hammer Curl position 1

Cross Body Hammer Curl position 2

Cross Body Hammer Curl

beginner·dumbbell

Drag Curl position 1

Drag Curl position 2

Drag Curl

intermediate·barbell

Dumbbell Alternate Bicep Curl position 1

Dumbbell Alternate Bicep Curl position 2

Dumbbell Alternate Bicep Curl

beginner·dumbbell

Dumbbell Bicep Curl position 1

Dumbbell Bicep Curl position 2

Dumbbell Bicep Curl

beginner·dumbbell

Dumbbell Prone Incline Curl position 1

Dumbbell Prone Incline Curl position 2

Dumbbell Prone Incline Curl

intermediate·dumbbell

EZ-Bar Curl position 1

EZ-Bar Curl position 2

EZ-Bar Curl

beginner·e-z curl bar

Flexor Incline Dumbbell Curls position 1

Flexor Incline Dumbbell Curls position 2

Flexor Incline Dumbbell Curls

beginner·dumbbell

Hammer Curls position 1

Hammer Curls position 2

Hammer Curls

beginner·dumbbell

High Cable Curls position 1

High Cable Curls position 2

High Cable Curls

intermediate·cable

Also Works brachialis

10

Alternating Hang Clean position 1

Alternating Hang Clean position 2

Alternating Hang Clean

intermediate·kettlebells

Alternating Kettlebell Row position 1

Alternating Kettlebell Row position 2

Alternating Kettlebell Row

intermediate·kettlebells

Alternating Renegade Row position 1

Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells

Atlas Stone Trainer position 1

Atlas Stone Trainer position 2

Atlas Stone Trainer

intermediate·other

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Barbell Rear Delt Row position 1

Barbell Rear Delt Row position 2

Barbell Rear Delt Row

beginner·barbell

Bent Over Barbell Row position 1

Bent Over Barbell Row position 2

Bent Over Barbell Row

beginner·barbell

Bent Over One-Arm Long Bar Row position 1

Bent Over One-Arm Long Bar Row position 2

Bent Over One-Arm Long Bar Row

beginner·barbell

Bent Over Two-Arm Long Bar Row position 1

Bent Over Two-Arm Long Bar Row position 2

Bent Over Two-Arm Long Bar Row

intermediate·barbell

Bent Over Two-Dumbbell Row position 1

Bent Over Two-Dumbbell Row position 2

Bent Over Two-Dumbbell Row

beginner·dumbbell

Related Upper Arm Muscles

The biceps brachii is the iconic front-of-arm muscle with two heads, located on the front of the upper arm from shoulder to elbow. It flexes the elbow and supinates the forearm, powering curls and underhand pulls. Essential for arm strength and aesthetics in any fitness routine.

coracobrachialis

The coracobrachialis is a small shoulder flexor deep in the upper arm, bridging coracoid to humerus. It flexes and adducts the arm, stabilizing shoulder in presses. Adds inner arm density for balanced delts.

triceps brachii

The triceps brachii is the horseshoe-shaped muscle on the back of your upper arm with three heads. It extends the elbow for pushing movements like bench presses and dips. Crucial for arm strength, lockouts in lifts, and overall upper body power.

Upper Arm Pain Guide

Common causes and relief

Activities & Sports

See which activities use brachialis