To build muscle in the biceps area, you must
work the brachialis.
Select a heavy weight that will allow you to perform 4 - 6 sets of 3 - 6 reps and grab the bar with a pronated grip to
work the brachialis better.
Work your brachialis with hammer curls.
It mainly
works the brachialis muscle, which some people feel is not important as the brachii, and that might be the reason why they will never build huge arms.
This is an exercise that
works the brachialis and brachioradialis very well.
Not exact matches
Besides targeting the biceps, the hammer curls give your anterior shoulders, traps,
brachialis and brachioradialis a piece of the hard
work.
The one thing you won't hear so often about is that slower rep speed
works a lot better for maximizing
brachialis recruitment than fast tempo.
The most important reason for this phenomenon is the fact that the
brachialis muscle has more slow - twitch fibers than the biceps, and therefore, has more of a stabilizing role compared to the biceps brachii which is meant for faster, more explosive
work.
Just switch up what you're doing when you
work out with arm - curling exercises and soon enough your
brachialis will be emphasized.
Hammer curls are a great way to
work the brachioradialis (a major forearm muscle) and the
brachialis (a huge elbow flexor underneath the biceps).
Although Barbell Curls does this
work very efficiently I also suggest you do dumbbell curls for a complete
brachialis development as dumbbells help curl the wrist as well, a function barbell is limited in.
One way to build muscle and get those amazing «guns» is to understand the bicep muscles, including the biceps brachii and
brachialis, and how they
work.
• Pronating the hands will forgo some of your biceps strength but the
brachialis will be forced to
work harder although it's a more comfortable position for the
brachialis and wrists.
Zottman curls
work the biceps,
brachialis, and brachioradialis.
These curls also
work biceps with a greater focus on the outer, long head as well as
brachialis.
Hammer rope curls
work biceps with a greater focus on the outer, long head as well as
brachialis.
However, the biceps brachii are also get
worked hard, though less directly, during
brachialis exercises (e.g. preacher curl, concentration curl), brachioradialis exercises (e.g. hammer curl, reverse curl) and back exercises (e.g. chin up, underhand row).