Brachialis Tri-Set (Build Muscular Arms!)

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The Brachialis is a muscle that sits beneath the Biceps Brachii. By increasing the size of this muscle, not only will you get bigger arms, it might well push your biceps higher in search of the all important ‘Biceps Peak’!

To increase tension on this muscle, and therefore increase mass, opt for Pronated & Semi-Supinated grip movements for curls/elbow flexion. Here’s a workout that encompasses all the principles & stimuli that the Brachialis loves to respond to:

  • A1) Scott Bench Spider Curl (2″ EZ Bar, Pronated, Mid Grip): 4-6 reps, 3210, 10-15s rest
  • A2) 80 Degree Incline Dumbbell Curl (Zottman): 4-6 reps, 5010, 10-15s rest
  • A3) 40 Degree Incline Dumbbell Curl (Hammer to Shoulders): 4-6 reps, 3210, 120-180s rest
    • Pause for the 2 x seconds halfway down on the eccentric

Principles Explained

  • The Brachialis is a fast twitch fibre and loves slow tempos or decelerating stimulus
  • Devils Tri-Set uses a 6-6-6 rep scheme, so low reps & heavy weight are ideal
  • Further, I use 3 x different angles in a Points/Positions of Flexion scheme to work the muscle from each angle & strength curve

Video of Each Movement in Concession


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