If you've spent hours in the gym and tried to fill your biceps with classic curls and pull-ups, and yet are totally unhappy with the size of your upper arms, chances are you've never heard of brachialis muscle.
There is no shame in it – who can control all the hundreds of muscles in the human body? Brachialis, however, is one that you should get to know because it is an important muscle rod for anyone working out in the gym to build sleeve-breaking upper arms.
Her brachialis muscles are right next to her upper arms to the biceps. By targeting the brachials in your workouts, add bulk to your upper arms and help your biceps to stand out more. One of the best ways to work on the brachialis is to add the Hammer Ring to your workout. That's how it's done.
Standing shoulder-width with a slight bend in the knees. Hold a pair of dumbbells with your palms facing your body. This is the main difference to the standard curl that you start with the palm forward. Keep your elbows close to your body and slowly pull the dumbbell up to your shoulders. Stop at the top of the lift for one second, squeeze the biceps and lower the weights in a controlled manner from the resistance throughout the movement. In the case of the hammer, this means the same resistance at the upper end of the movement as the lower one. Attach a rope handle to the bottom pulley of a cable machine. Roll your palms together, keeping the core supported throughout the movement.
Alternating Hammerlock with Twist
In this variant of the Hammer Ring, lift one dumbbell each and rotate your wrists upwards to hit the biceps from another angle. Start with your wrists and twist them so they are at the top of the curls so that the position is the same as normal biceps curls.