So you’re working on your arms, and you’ve been cranking out the reps of biceps exercises, which commonly use a palms-up (supinated) grip such as an EZ-bar curl or underhand chin-up… but you’re not getting the thickness in the arms you were hoping for. This might be because you’re unfamiliar with the anatomy of the upper arm and no-one’s introduced you to the brachialis yet.

Found on the outside of your upper arm adjacent to the biceps muscles, the brachialis is responsible for adding a 3D look to your arms. One of the best ways to hit this muscle is with the hammer curl. This differs to most biceps curl movements because it takes on a neutral grip where your palms face into the body, rather than down (pronated) or upwards (supinated).

How To Do A Hammer Curl

Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a pair of dumbbells at your sides, with your palms facing in towards your body. Keeping your elbows tucked in to your body, curl the dumbbells up to your shoulders, pausing to squeeze your biceps at the top of the lift. Lower under control.

You can also perform a variant of this move with a cable rope attachment.


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