Your brachialis muscles (that lie just under your lower biceps) are the key to unlocking your hidden arm size.
However, many people find that normal exercises such as reverse curls or hammer curls don't give them the results they're looking for.
This exercise is not normal...and it works like crazy.
On every rep, you'll get the full load of the barbell put onto just one arm, in the position of greatest tension (mid-point).
To do this one, I recommend using an EZ curl bar...with two collars under the bottom plate or plates. If you don't have an EZ curl bar, you CAN use a straight bar...just be careful of ceiling height and know that the bar will get harder to balance, the higher up you lift it.
Don't go any bigger than 25 lbs plates here, otherwise the plates will contact your legs and interfere with the exercise. I've got two 25 lb plates here and it was a challenge, so you likely won't need a whole lot of weight. The two collars helps to ensure the plates don't slide down and off.
I've tested the exercise with weight on the top and on the top and bottom and I found that having the load on just the bottom end of the bar works the best.
Set the bar on end on the floor and grip onto the top section of the bar.
Now lift the bar off the ground and start walking your hands down the bar...which raises the bar.
Every time you release one hand to walk it down, the entire load gets put onto one arm. This puts amazing loading onto the brachialis muscle.
Keep going until your hands are all the way down to the bottom of the bar.
Then walk your hands back up the bar.
Here's what the arm angle looks like from the side.
What you'll find when doing this one is that you get almost an "occlusion" effect in the upper arms. You're doing short, partial movements in the mid-range of the exercise but never really relaxing the muscles to a large enough degree to allow waste products to exit the area.
This gives you a massive pump in the upper arms with relatively heavy weight in a position of maximum tension.
You can also use lighter weight and go up and down the bar more times, but I like this one better with a weight that challenges you to go up and down 2-3 times.
This gives you fantastic forearm and grip work as well.
Another excellent brachialis and forearm exercise is the Two Barbell Hammer Curl. This gives you a more full-range approach to brachialis training.
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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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