Unlock Your Hidden Arm Size By Working Your Brachialis Muscles...
This unique approach to brachialis training will hit those muscles with a very unique training stimulus.
The brachialis muscles lie underneath the lower aspect of the biceps. When developed they work to push the biceps muscle up from underneath, increasing biceps peak and increasing overall arm size.
Building the brachialis will literally unlock "hidden" arm size as most people rarely, if ever, work their brachialis muscles.
To do this one, you'll need a pair of dumbbells...start light the first time you do this one.
And yes, I'll be the first to tell you that this exercise DOES look kind of stupid...but it works GREAT.
It's a pull AND a push...
The way it works is you'll be doing most of the work with ONE arm (the one holding the bottom dumbbell). The top arm is working to stabilize the top dumbbell on top of the bottom one rather than actually helping to move the total weight.
This mean you're using the bottom dumbbell to "push" the top dumbbell through the exercise.
Use a staggered stance with one foot forward (left foot here).
Hold the right dumbbell in a neutral grip. Hold the left dumbbell in an underhand grip and set the end of it against the end of the right dumbbell.
Imagine you're holding a shovel, basically.
Now use the RIGHT arm to push the bottom dumbbell AND the top dumbbell up and towards your left shoulder...like you're shoveling something.
Come all the way up until the top dumbbell is over your left shoulder.
Lower the weights down, keeping them in contact with each other, and keeping the load on the right arm.
Change your foot position (right foot forward) then shift the dumbbells to the other side. Set the ends up as before and go again.
Come up and across the body, again focusing on moving the weight with the BOTTOM arm. The motion is almost exactly like a cross-body hammer curl only with a unique method of resistance, which I find really ramps up muscle activation and contraction.
Come up until the top dumbbell is over your right shoulder, then lower.
You can perform this exercise alternating arms and stance on each rep, or you can do 2 reps per side, then switch, or do all your reps on side, then all your reps on the other side.
Now, beyond the benefits of the actual movement, one of the other benefits of this setup is that if you only have light dumbbells to work with, this effectively doubles the available weight you're able to use.
Because one arm is doing the vast majority of the work on each rep, you're not doing a 25 lb hammer curl...you're doing a 45-50 lb hammer curl.
So if you only have light dumbbells and want to add resistance, this gives you an option.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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