The brachialis muscle, located underneath the biceps, plays a crucial role in arm flexion and gives the upper arm its contoured appearance. While many gym-goers focus on the biceps and triceps, the brachialis often remains neglected. However, targeting this muscle can significantly enhance the overall look and strength of your arms. Here are five effective exercises that specifically target the brachialis, which you might be missing out on:
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Hammer Curls
- How to do it: Hold a dumbbell in each hand with a neutral grip (palms facing each other). Keeping your elbows close to your torso, curl the weights up towards your shoulders. Slowly lower them back down.
- Why it works: The neutral grip shifts the focus from the biceps to the brachialis.
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Reverse Grip Barbell Curl
- How to do it: Hold a barbell with a reverse grip (palms facing down). Curl the barbell up while keeping your elbows close to your body. Lower it with control.
- Why it works: The reverse grip places more emphasis on the brachialis and the brachioradialis of the forearm.
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Cross-Body Hammer Curls
- How to do it: Start with a dumbbell in each hand and a neutral grip. Curl one dumbbell diagonally across your body towards the opposite shoulder. Repeat on the other side.
- Why it works: This variation targets the brachialis from a different angle, ensuring comprehensive development.
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Concentration Curls with a Twist
- How to do it: Sit on a bench with your legs spread. Hold a dumbbell in one hand and rest your elbow on the inside of the same thigh. Start with a supinated grip (palm facing up) and as you curl the weight, twist your wrist into a neutral position. Lower and repeat.
- Why it works: The twist in the movement shifts the focus from the biceps to the brachialis mid-rep.
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Incline Dumbbell Hammer Curls
- How to do it: Lie face-up on an incline bench with a dumbbell in each hand, arms hanging down, and palms facing each other. Curl the weights up without moving your upper arms. Lower them with control.
- Why it works: The incline position stretches the brachialis and biceps, providing a more intense contraction.
The brachialis muscle is an often-overlooked component of arm development. By incorporating these exercises into your routine, you can achieve a more balanced and impressive arm physique. Remember, it's not just about the biceps and triceps; give your brachialis the attention it deserves!
