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The brachialis

(M. brachialis)


 

The M. brachialis is a skeletal muscle of the arm. It is located behind the M. biceps brachii on the outside of the upper arm. Together with the two-headed upper arm muscle, it pulls the forearm upwards; it bends the arm in the elbow joint. Its function is fulfilled either for pronated (turned inside, palm faces downwards) as well as supinated (palm faces upwards) forearm, because it is based on the ulna. In contrast to the M. biceps brachii, the M. brachialis effects solely one joint, the elbow joint. Here, it is stronger than the biceps, because strength can be better transmitted because of levering effect. It introduces the motion (bending) while lifting a heavy weight out of arm stretching. 
Regarding reverse curls, i.e., the M. brachialis is the main part working, because the biceps hardly influences the motion while bending in pronation position.
 

 

 

M. brachialis

 

Origin:

Front surface of the humerus (lower end of the humerus)
 

Base: Tuberositas ulnae
 
Functions:

Bending in elbow joint
 

 

 

 

Exercise examples

 

 

Biceps curls (standing position)
biceps curls

 



Course of motion:

  • Stand legs shoulderwidth apart or slight step position
  • Knees are slightly bent 
  • Build tension in torso, shoulders, wrists
  • Hold bar or strap in under-grip (palms face upwards)
  • Keep hands shoulderwidth apart
  • Bring bar controlled upwards

 

Breathing:

  • Exhale while bending the arms
  • Inhale while lowering

 

Advices of proof:

  • Wrists keep straight, in one line with the forearm
  • Keep body stable (tense trunk muscles)
  • Elbows keep close to the body
  • Do not pull shoulders upwards
  • Avoid jerky course of motion

 

Alternatives:

  • Sitting on a Scott bench
  • One-armed with strap

 

 

 

 

 

Reverse curls (standing position)
reverse curls

 



Course of motion:

  • Stand legs shoulderwidth apart or in slight step position
  • Knees are slightly bent
  • Build tension in torso, shoulders, wrists
  • Keep bar in upper-grip (palms face downwards)
  • Hands are shoulderwidth apart
  • Bend arms and bring bar controlled upwards

 

Breathing:

  • Exhale while bending arms
  • Inhale while returning

 

Advices of proof:

  • Keep wrists straight, in one line with the forearm
  • Keep body stable (tense trunk muscles)
  • Keep elbows close to the body
  • Do not pull shoulders upwards
  • Avoid jerky course of motion

 Alternatives:

  • Sitting on the Scott bench
  • One-armed with strap

 

Advice: The sitting position minimizes potential malpositions in lower back zone. In order to minimize malpositions in standing position, you can also lean on a wall. This offers a fixed support for the body and it does not start to sway.

 




Besides exercising on a multi-gym, you can also use the following training equipment to strengthen the M. brachialis for a varied workout:

 

 

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