When most people think about the upper arms, they think of the biceps and triceps, and that's where all the focus goes in the gym. But there is another, smaller muscle that you need to pay attention to if you want to maximize your muscular potential: the brachialis.
The brachialis is of vital importance because of what it does. The primary function of the brachialis is elbow flexion, which is kind of a big deal for arm training, right? If hammer curls are all you think it takes to keep this little guy happy, then you're missing out on some serious upper-arm gains.
Add these two moves to your arm day for the next eight weeks. It's a short workout, but you'll notice huge improvement in both size and strength.
1
3 sets, 12 reps per arm (hammer grip)
2
Close-grip. Perform with EZ-Bar.
4 sets, 10 reps
Technique Tips
Concentration Hammer Curl
You already know the traditional...
Source: 2 Insider Moves to Build Your Arms
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