Cross Body Hammer Curls

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You already involve this muscle when training your arms, especially with movements like EZ bar curls. However, I recently started adding 2-3 sets of pinwheel curls to specifically target the brachialis at the end of my arm workout.

Hitting your back like a boss is a worthy, if sometimes complicated pursuit. It’s hard enough that you can’t see the muscles at work while you train them. Making matters worse is the fact that your biceps tend to get in on the action to induce flexion of the elbow on pulls. So what’s a lifter to do when he wants to get in a good, old fashioned back-and-bi’s day?

Ah, the hallowed arm training day. Ask a child to flex their muscles and what do they do? Flex their guns! No matter what muscle group you favor, the bicep and tricep training combo holds a special place in most trainee's heart. The question is are you getting the most out of your endless bicep curls and tricep extensions? A quick primer on the anatomy and biomechanics of the muscles taking residence between the elbow and the shoulder will revolutionize your training regimen.


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