Ever wonder why your biceps still look narrow despite endless hours of curling in the gym? The problem might not be what you think. Most people believe growing their biceps peak will result in bigger, more impressive arms. But if you want arms that pop from every angle and fill out your sleeves, you need to focus on width, not just height. This means targeting not only the biceps but also the brachialis, a muscle often overlooked in traditional bicep workouts.
Below, we dive into the 10 best exercises that will make your arms look wider and thicker, fast!
1. Hammer Curls
One of the best exercises to hit the brachialis is the hammer curl. This classic move targets the muscle with a neutral grip, which reduces bicep activation and shifts focus onto the brachialis, helping increase your arm's width. For optimal results, keep your elbows close to your body and squeeze at the top of each rep.
Don’t rush – slow, controlled movements are key to maximum muscle engagement.
Pro Tip:
Avoid swinging the dumbbells. This common mistake shifts the tension away from the biceps and brachialis, reducing the effectiveness of the exercise.
2. Crossbody Hammer Curls
This variation of the hammer curl further isolates the brachialis by moving the dumbbell across the body to the opposite pec.
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