Unlock Bigger Arms: The Ultimate Brachialis Workout for Width

The Secret to Wider Arms: Focusing on the Brachialis Muscle

If you're finding it difficult to achieve that sought-after arm width, you're likely overlooking a crucial component of arm training: the brachialis muscle. This muscle, nestled beneath the biceps, plays a pivotal role in not just the width but also the overall appearance of your arms. Let's delve into the anatomy and targeted exercises to turn those arm dreams into reality.

Anatomy Insight: Understanding the Brachialis

The brachialis muscle is the unsung hero when it comes to arm width. Positioned underneath the biceps, it significantly contributes to the arm's thickness. You can locate the brachialis by placing your fingers over the top of your biceps; the muscle that pops out right after your fingers is the one you need to target for wider arms. Enhancing this muscle not only augments arm width but also lifts the biceps, filling out shirt sleeves from any angle.

The Turning Point: An Injury's Silver Lining

An unexpected bicep injury, resulting from a simple act of fatherhood on ice, led to a pivotal shift in arm training strategy. The injury necessitated a focus away from traditional bicep curls towards exercises that would not aggravate the pain yet still contribute to arm growth. This shift underscored the importance of the brachialis in achieving arm width and set the stage for a comprehensive workout tailored to its development.

The Brachialis Workout: Exercises for Width

• Cross Body Hammer Curl: Unlike traditional hammer curls, this variation emphasizes the brachialis by keeping the forearm pronated. Dragging the arm up close to the body in this position ensures an intense workload on the brachialis.

• Narrow Grip Pull-up: To minimize the biceps' contribution and target the brachialis, adopt a narrow, pronated grip on the pull-up bar. Assistance from a band may be necessary to achieve a higher rep range conducive to muscle growth.

• Kong Curl: Originating from a need to modify cable curls post-injury, the Kong Curl involves curling towards the chest with a pronated forearm, reducing stress on the biceps while engaging the brachialis.

• Drop Curl: This exercise focuses on the brachialis by maintaining a slow and controlled pace, especially in the first half of the curl where the brachialis is most active. The key is to halt at the mid-position, maintaining constant tension.

Making the Shift: Dedicating Time to the Brachialis

Incorporating these exercises into your routine can significantly impact your arm's width and overall appearance. However, for those serious about achieving noticeable gains, consider dedicating an entire workout session to the brachialis at least once a week. This focused approach, combined with regular arm or pull training, promises quick and visible improvements.

Conclusion: The Path to Wider Arms

The journey to wider arms is incomplete without giving due attention to the brachialis muscle. By integrating specific exercises aimed at this deep-seated muscle, you not only enhance the width but also the shape and definition of your arms. Remember, it's not just about adding more curl variations to your routine; it's about choosing the right exercises that target the brachialis effectively. Embrace this focused approach and watch your arms transform.

For more science-based tips and exercises, check out Athleanx.com and don't forget to subscribe to their YouTube channel for regular updates.

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