HOW TO BUILD THE BRACHIALIS

[Vander_V]

ARE HAMMERS THE BEST ? WHAT DO YOU GUYS DO FOR BRACHIALIS.

 

[xcelbeyond]

Reverse-grip curls and wrist curls.

xcel

 

[Vander_V]

EXEL

what do you meen by wrsit curls like forearm exercises? i can see how that could work.

 

[Frank White]

Hammers

 

[TooPowerful4u]

Shit, hell if i know. Id like to know as well though, i really need it for better arm seperation. I like the hammer curls and reverse grip curls. They are supposed to target it the best. I think i also remember reading that the bracialis has a higher percentage of slow twitch fibers, could be wrong tho. . . mine just wont grow sufficiently enough

 

[IronMike]

simple...

Hammers on the whole because they are overall a more productive exercise for me. If I think my brachialis are lagging I just focus on getting the angle spot on and really using it during the hammer movement. Keep your wrist kinda cocked.

I do hammers one set per arm at a time so I can keep constant tension and get it spot on.

Reverse curls work for me too but I don't find them quite as effective as hammers and don't do them often. IronMike

 

[curious]

Why hammers? The brachialis sits deep to the bicep brachii, so wouldn't straight bar curls work the best as there is no pronation and supination involved. Even drag curls as it the exact movement of the brachialis flexion of the forearm. On the other hand the brachioradialis would probally best be hit by reverse curls and hammers. Just my .02

 

[DIEZEL666]

Go to a pulldown machine. Using a reverse grip, pull the bar behind your head while keeping your elbows pointed at the ceiling. The motion is similar to tricep extensions. It is important to only move your forearms and keep your elbows pointed at the ceiling. You won't be able to use much weight, but keep the reps high. Excellent finisher move on arm days.

 

[PUMPED]

hammers are great makes the bie nice and wide.

hold the hell on there bro from the looks of you I am pretty sure what you have been doing is working

 

[Jonnyel]

Try this to get the most out of your hammers: Use a tricep rope on the bottom cable..now use one hand to grip both ropes together and do your hammer with single arm. To make it even more difficult..hold a dumbell in the opposite hand in neutral position(palm facing body) and keep it at 90 degrees without moving it while you do your reps with the rope hand.

 

[Conan21]

hook up those electric stimulators to your arm and jack it up all the way.

you probably could do hammer curls. but they are kinda hard. Why go through all the effort when u could just use the machine. You won't even have to get sweety.

 

[Maelstrom]

#1 Reverse Curls (personally I do them with a EZ narrow-grip on a preacher bench)
#2 Hammer Curls (seated or standing)

 

[xcelbeyond]

Re: EXEL

what do you meen by wrsit curls like forearm exercises? i can see how that could work.

I jumped the gun a bit here.

I consider the brachialis a "part of forearm" and do these exercises for forearms. While straight bar reverse curls see to work on the brachialis better than hammer curls - kinda like the difference between straight bar regular curls and dumbbell curls.

While the brachialis is secondary in wrist curl movement, it still helps. I alternate the two movements using very heavy weight. It seems pretty easy for me to overdo forearms and get something similar to shin splints in my forearms.

xcel

 

[big-al]

Do hammers across the front of your body, not like you normally do them beside your body.

 

[pits]

Straight bar reverse curls, can't extend my arms fully for about 4 hours after. Works the hell out of them.

 

[Jonnyel]

hook up those electric stimulators to your arm and jack it up all the way.

you probably could do hammer curls. but they are kinda hard. Why go through all the effort when u could just use the machine. You won't even have to get sweety.

? What do you mean they are hard?

 

[MR.BICEPS]

ARE HAMMERS THE BEST ? WHAT DO YOU GUYS DO FOR BRACHIALIS.

I do two sets of hammer curls twice a week or three sets once a week.

I used to never do hammers until by biceps started overpowering my tendons and I ripped my brachialis. I went to see the phjysical therapist and he told me to do hammer curls and it should solve my problem.

The therapist warned me that most go about hammers to hard to fast and injure that small muscle group so keep this in mind.

Reverse wrist curls do not hit the brachialis only the top of the forearms.