If you want big and toned arms, you must devote serious attention to training your brachialis muscles. This is one of the most vital muscle groups in the arms.
Many people overlook training their brachialis muscle in favor of biceps exercises. But the brachialis is just as important for shaping your biceps and increasing arm strength.
Dumbbell Hammer Curls
Athletes seeking more size or gym goers wanting to show off their impressive biceps will find that having strong brachialis is essential for many strength-related endeavors. People with bigger arms are more likely to win contests, be able to carry heavier loads or find everyday tasks like lifting groceries and carrying kids much simpler with larger arms.
No matter your athletic goals, the best way to build stronger biceps is with an effective training program that targets these muscles through multiple exercises. A particularly efficient and straightforward exercise for this is the dumbbell hammer curl, which targets both the long head of biceps and brachialis.
If you’re new to the hammer curl, start by using a light weight for 3-4 sets of about 10 reps and gradually increase it as you become more proficient with the exercise and your technique. Depending on your training objectives, you may choose to focus more on developing the biceps instead of the brachialis by performing either a seated or single-arm braced version of this exercise.
Dumbbells can also be used for other upper-body workouts such as the hammer curl, barbell rows and cable pull-ups. These movements help build a strong foundation for your biceps, forearms and back.
The hammer curl is unique for its neutral-grip position (palms facing inward), which transfers more of the work away from biceps to brachialis and flexor carpi radialis. This creates a stronger grip that can be carried over to other compound movements like deadlifts and pull-ups.
Additionally, hammer curling your elbow increases its flexion, strengthening both flexor carpi radialis and extensor carpi ulnaris. These two muscles are essential in grip strength; developing them can improve hand control, extend grip time to fatigue and enhance wrist stability.
Hammer curls can be a difficult exercise for those with preexisting elbow pain, so it is essential to use proper form during this exercise in order to prevent any further injury. To minimize discomfort, keep your palms in a neutral position throughout the curl and avoid rotating your wrist palm up or down.
Cable Hammer Curls
If you want to build bigger, stronger arms, the cable hammer curl is one of the best brachialis exercises. This exercise can be performed using various equipment like dumbbells, barbells and cables; although it seems straightforward enough, proper form is key for getting maximum benefit from this simple exercise.
This exercise has the primary advantage of targeting both your biceps and forearms at once, helping you develop both muscle groups simultaneously for larger, stronger arms with better balance.
Cable hammer curls are an ideal option for people with muscular imbalances, as they provide consistent resistance throughout the entire range of motion. This helps your muscles grow more evenly and develop stronger, thicker biceps.
Another advantage of this exercise is that it requires less weight than traditional hammer curls. This allows for more reps without tiring out your biceps, making it an excellent way to add weight to an existing routine.
This is an effective way to put more strain on your biceps, which may be difficult during standard hammer curl workouts due to their momentum-based nature. This exercise is especially helpful for individuals looking to develop arm size and strength as well as improve performance during strength-focused activities like deadlifts, cleans, pull-ups, and tyre flips.
Like all biceps exercises, this one can be combined with other biceps exercises to maximize results. For instance, you could do a cable hammer curl combined with incline dumbbell curls to further strengthen your biceps and forearms.
To complete a cable hammer curl, position yourself on a functional trainer with two cable handles attached to an elevated point on the machine. Grip these handles with a neutral grip and hold them firmly against your body so they are perpendicular.
Once your hands are in position, slowly raise the handles and hold the top of the movement before lowering them with control. Keep your elbows tucked at your sides to limit any urge to swing your body around.
Close Grip Pull-Ups
Close grip pull-ups are an excellent way to build stronger arms. These exercises target the latissimus dorsi, trapezius, teres major, pectoral, and bicep muscles while improving posture, scapular stability, and grip strength.
To perform a close grip pull-up, grab the pull-up bar with both hands shoulder width apart. If you can’t reach the bar, try performing either a lat pulldown or chin-up using an assisted pull-up machine.
The latissimus dorsi is one of the most essential upper back muscles, helping pull your elbows closer towards your body’s centerline during movement. Additionally, it maintains your torso’s lateral curve and aligns the ribs.
Exercises to strengthen your shoulder and scapula can help protect against injuries to these areas, but always do them with correct form and attention to detail.
Another advantage of the close grip is that it may be easier to perform than a wide grip. This is because your hands will be in an efficient position during the movement, reducing strain on your shoulders and elbows.
Although you can also use a wide grip for biceps development, the close grip is recommended due to its increased stimulation of more muscle groups.
If you want to increase the difficulty of a close grip pull-up, consider using an assisted pull-up machine or strapping on some resistance. This will enable you to perform more reps of this movement and build stronger brachialis muscles.
A close grip pull-up can be challenging for those with weak or swollen joints. If you have a history of joint injury, start with a wider grip and gradually increase the tension as you become stronger.
To maximize the benefits of close grip pull-ups, utilize a 1-2-3 counting system. That is, perform each rep with a count of 2 seconds, pause for one second, and lower down on a count of 3. Doing this allows you to get maximum benefit from each movement while maintaining strict form.
Push-Ups
The brachialis muscle, located beneath the biceps, is one of the most significant muscles in your upper arms. It plays an essential role in producing flexion strength (the ability to move your arms in a particular direction), and accounts for up to 60% of tension placed on your arm during biceps curl or other flexion movement.
To build the size and strength of your brachialis, it is essential to include exercises specifically targeting this muscle in your workout routine. Fortunately, there are several options available that will help you reach these objectives without overtaxing other muscles in the process.
Push-ups are an excellent exercise to add to your regimen. Not only does it target the triceps and chest but other key muscle groups as well – making for bigger, stronger arms!
Perform push-ups with your hands shoulder-width apart and about hip-width apart on a flat bench or floor. Avoid slouching or letting your back sag during this movement as this can put undue strain on your joints.
It is best to perform push-ups with your hands slightly inward from their normal position, as this will more effectively target the triceps. This is an ideal alternative for people who may have trouble fully extending their elbows or whose arms might have been injured.
Another way to maximize the efficiency of this exercise is by using heavier weights. For instance, adding a second dumbbell to the stack of weights you hold at the top of each rep can help keep your body rigid and focus on proper form during each rep – essential for achieving maximum results.
Finally, to maximize your results and get the most out of your workouts, combine these exercises with other movements. For instance, if performing a single arm cable curl, do an opposite arm push-up as part of the transition between them; this will challenge both biceps and brachialis more than performing each movement separately.
Additionally, make sure you’re breathing properly during your exercises as this can be a common mistake that could result in muscle failure or injury. To keep the breaths coming smoothly during exercises, draw your belly button towards your spine and exhale as you lower down; inhale as you come up.