How to train brachialis muscle

Many male friends hope to build up a muscular body, so that their figure will become much better than before, and they can even look stylish when dressed and have muscles when undressed. This is mainly because people now have much higher requirements for their figure than before, which leads to many male friends hoping to build up their biceps. However, such muscles are not easily trained and require persistent exercise.

The biceps brachii is the largest muscle in the upper limb and gives shape to the upper part of the arm. It has two parts: a long head and a short head. For specific muscle diagrams and English names, please refer to the blog post Upper arm muscles: diagrams and English names about the biceps.

When it comes to biceps exercises, both dumbbell and barbell movements are equally important. When you start practicing, you should focus on barbell movements. When the circumference increases to a certain extent, you can do alternating or simultaneous dumbbell curls to shape the muscle lines. Among the barbell exercises for biceps, the seated barbell crank curl is the most effective one, which will continuously increase the circumference of the biceps.

In order to obtain the best training effect, the movement should be carried out with force throughout the whole process and the equipment should be firmly controlled. When curling, the attention should be focused on the biceps and the force should be compressed when reaching the highest point. The descent should be slow and controlled. Do not overextend your forearms. Don't worry too much about the amount of weight you carry. If you're in good shape, add more weight; if you're not in good shape, reduce the weight. The quality and weight of each rep are equally important.

1. The upright barbell curl focuses on the medial head and belly of the biceps, so the movement can keep the forearm in moderate external rotation.

2 Alternating dumbbell curls can be performed standing, sitting, or lying on an incline board to sculpt and separate the biceps, increase the size of the biceps, and highlight the peak.

3. Inclined barbell curl to increase the thickness of the biceps

4. The incline dumbbell curl focuses on training the biceps peak and shaping the muscle lines, also known as the Scott curl.

5. Incline curls can be done with a barbell or dumbbells, and can comprehensively train the biceps and brachialis.

Generally speaking, you need to perform relatively difficult exercises to build muscles. If the difficulty of the exercise is relatively low, the consumption of muscles is not very great. Try to choose dumbbells to exercise. In this way, you can invisibly increase the thickness of your biceps and even put pressure on your biceps.