Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

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Pay respect to the brachialis, the forgotten muscle. Train your brachialis first. Make this overlooked muscle found between the biceps and triceps a priority.

Training your brachialis is a great way to help "project" a massive arm because as the brachialis develops, it actually pushes your biceps and triceps further away from one another, making for a wider-appearing arm. There are a number of different exercises you can use to hit your brachialis:

  1. Cross-body hammer curls (the best)
  2. Regular hammer curls (close second)
  3. Reverse-grip barbell or EZ bar curls (very good)
  4. Hammer curls with a rope on a low pulley (use sparingly)

Start your workouts with one of the above, preferably one of the first two listed. Here's what the cross-body hammer curl looks like:

Bonus tip: Grip the dumbbell as hard as you can throughout the rep for even better results.