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2 insider moves to build the arms

When most people think about the upper arms, they think about the biceps and the triceps, and that's where the focus is in the gym. However, there is another, smaller muscle to watch out for if you want to maximize your muscle potential: the brachialis.

The brachialis is crucial because of what he does. The main function of brachialis is elbow flexion, which is a big deal for arm training, right? If you just want to make this little guy happy with hammer curls, you'll miss a few serious upper arm gains.

Add these two moves to your arm day for the next eight weeks. It's a short workout, but you will see a significant improvement in size and strength.

Short Training for Your Brachialis


3 sets, 12 repetitions per arm (hammer handle) [19659008] 2

Reverse Barbell Curl

Close-up. Complete with EZ-Bar.

4 sets, 10 repetitions

Technique tips

Concentration Hammer Curl

You already know the traditional version of this curl, where you can curl up the weight with one arm and turn the wrist to this summit to maximize. The big difference here is that you do not turn the dumbbell when you turn it.

When you roll up the weight, take a moment to squeeze the muscle before returning the weight to the starting position. When the dumbbell is down, feel the stretch in your biceps before performing the next repetition.

  Concentration Hammer Curl

There are times when you need to keep moving, but this exercise is not one of them. You need to feel that you are working up and stretching down to know that you are doing it right. Keep the weight moderate – not too heavy, but not so light that you can brake through it. A good test is if you can hold the weight over the entire set. If you need to use straps, the weight is too heavy.

Close-Grip Reverse EZ-Bar Curl

You can go here with a straight bar, but I recommend to go with the EZ-Bar, as the angle is gentle on your wrists and elbows. Whichever bar you choose, use a tight grip. Keeping your hands a few inches apart keeps the focus on the outside of the upper arm.

As with the previous exercise, the momentum only reduces the effectiveness of this movement. If you have a tendency to swing when curling a bar, try standing against a wall or using an arm blaster.

If you really want to stop this workout with a bang, run a drop set after completing the last set. Reduce the weight by a quarter and do a few repetitions. If you can do more than 6 repetitions after discarding, you have become too light. Shoot with your drop set for about 4-6 repetitions.

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