For maximum upper arm size you have got to train the triceps, biceps, and also the brachialis…
For upper arm size, most bodybuilders simply hammer away at their triceps and biceps, and maybe aren’t even aware that there is another muscle – quite a big muscle, in fact – begging to be hit.
It’s existence is not as obvious as it might be, because most of it is tucked away under the biceps, but, on a well developed arm you can see it clearly in some biceps poses – what appears to be a ‘lump’ at the side of the arm, between the triceps and the biceps.
That is the brachialis. The forgotten muscle you need to train for bigger arms.
Thank God for science, (slight contradiction, maybe…) because we can now find out which exercises work which muscle the best, and, it just so happens that MRI scans prove incline hammer curls are the ultimate brachialis exercise.
Incline Hammer Curls are simple to do…
Simply do as you would regular incline curls, but instead of twisting or having the palm supine (facing up) from start to finish, you go from start to finish with the palms facing one another.
You can perform regular hammer curls too, if you wish, but incline hammer curls are far more effective because of the stretch under weighted tension on the brachialis the incline position puts them under.