Building huge arms is a huge – but achievable – goal. How do you get the best possible results? Working your arms with the best bicep exercises and the best tricep exercises is a great idea, but there is one important muscle that is often overlooked: the brachialis.
Sitting just underneath the bicep, the brachialis is really only visible when the elbow is flexed, and even then, you only see it on the side of the arm. However, when properly developed, the brachialis helps push the bicep up, making your arms look bigger, thicker, and more even.
The good news is, a lot of the best arm exercises you do already can help shape your brachialis. Still, it’s best to target your brachialis at the end of your biceps workout, before you start work on your forearms. Try to incorporate one or two brachialis exercises each time you work your arms. So, what are the best arm exercises to target the brachialis? We’re glad you asked.
Hold one dumbbell in each hand using a neutral grip, keeping your arms along the sides of your body. Curl your elbows to raise both dumbbells, pause, then lower back to the starting position. During the entire exercise, your palms will face your body, and your upper arms will remain still.
Standing Barbell Curl
Stand holding the barbell at a shoulder-width grip, with your palms facing forward and your elbows close to your torso. Curl the barbell while contracting your biceps, as you breathe out. Only your forearms should move. Your upper arms should remain stationary. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Squeeze your biceps and pause for a few seconds. Slowly bring the bar back to the starting position as you breathe in. Similar results can also be achieved with the Standing Cable Curl.
Other arm exercises that help work your brachialis include the Dumbbell Bicep Curl, Preacher Curl, One Arm Dumbbell Preacher Curl, Concentration Curl, Overhead Cable Curl, Reverse Barbell Curl and Bent Over Barbell Row.
If you lift, you probably already know that following the correct workout is only part of the battle. You also need to eat right, ensuring you take in the right amount of calories to continue making gains. Supplements can help get you there. If you need some positive reinforcement, check out protein supplements
such as International Protein
Amino Charged WPI and thermogenics supplements
such as Muscletech
Hydroxycut Hardcore Elite.