Regular pull-ups –same as chin-ups, except done with your palms in anoverhand grip. They are also excellent for overloading with additional weight using a belt, a backpack or a dumbbell between the legs. They target the biceps less and the upper back as well as the brachialis (muscle ...
Practicing and monitoring your own form takes practice, particularly if it's not what you typically do at the gym. But even performing body-weight exercises with poor form can lead to improper joint loading, which can cause joint or muscle pain over time, Schumacher says. Fix It If you're...
Consistently performing the bicep curl will help you build strength in the upper arm and learn to use your arm muscles correctly, bracing with your core muscles. Curls work the bicep muscles at the front of the upper arm and the muscles of the lower arm—the brachialis and brachioradialis....
Brachialis: This muscle is just underneath the biceps brachii in the front part of the arm. It attaches above the elbow on the humerus and a little below the elbow on the forearm bone known as theulna. It increases elbow flexion. Triceps Extension Benefits Increased strength: One of the mai...
How to Fix It If you want your arms to appear thicker from the front, you need to look beyond your standard biceps curls andtriceps pressdownsto get it done. There are two primary muscles that, when developed, will help thicken your arms; the brachialis, which lies underneath your biceps...
Changing your grip to a hammer position (like in ahammer curl) or an overhand position enables you to target the brachialis and brachioradialis forearm muscles better. While these muscles get some activation during the palms-up position, they will be tested in these other positions even more....