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The brachialis can be seen next to your biceps.
Ask anyone to flex their muscles and the first thing they'll do is hit a front double biceps pose. But there is another muscle that you can see at the side of your biceps, at least if you're at a low-enough body fat. That muscle is sometimes mistakenly referred to as the side biceps, but it's actually a separate muscle called the brachialis. Training this muscle helps make your arms appear bigger and more defined.
Dumbbell curls are a biceps exercise first and foremost. That is, unless you utilize a reverse hand-grip. When you rotate your forearms so your palms face down, what happens is your biceps tendon wraps around a forearm bone called the radius. This means the biceps can no longer contract. So, when you do dumbbell curls with this reverse hand-grip, you force the brachialis to do all the handy work. Stand upright with a dumbbell in each hand palms down, elbows by your sides and then bend your arms as much as you can muster. Contract your brachialis with all your might and then lower the dumbbells back down.
Sit Down Next
Doing dumbbell curls with a reverse grip is great, but you can't do the same exercise for the entire workout. Plus, standing for too long may fatigue your postural muscles and thus hurt your exercise form. So, you should move on to doing the exercise in a seated position. Sitting down will give your postural muscles a break and it will enforce stricter form. No longer can you swing your entire body to pump out those last few reps, which isn't recommended if you want to leave your lower back in a single piece. Sitting down forces you to do each and every repetition with precision, which equals better and safer results.
It's Hammer Time
By this point you've stood up and sat down for your biceps workout -- now it's time to lean back to hammer your brachialis. Hammer curling is another excellent movement for muscle-building. A hammer curl requires you hold each dumbbell like you would a hammer. This means one end of the dumbbell faces up and the other faces down. The rest of the execution is the same as the dumbbell curl. All you need to do is bend your elbows, contract your brachialis and then return the dumbbells back down. In addition to the brachialis, this is an excellent move for the brachioradialis of the forearm and the biceps.
Connecting the Dots
These three exercises are all you need to get your brachial growing -- but it will take a few weeks to notice results. Perform three sets of 10 to 15 repetitions per exercise to maximize results. You should also warm up and cool down to keep workouts safe. A light jog outside or on a treadmill for 10 minutes at the onset of your routine and then at the conclusion will suffice. Alternative activities include the jump rope, elliptical, exercise bike and jumping jacks.