\u201cIt has nothing to do with the biceps and everything to do with this hidden muscle underneath them called the brachialis which, when developed, lifts the biceps up and out, increasing visible arm width,\u201d he says in his latest Instagram post.<\/p>\n
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It\u2019s easy to get carried away with exercises that just focus on building the peak of the bicep, rather than the overall width of the arm. But, if you want them to look well-rounded (even when they’re not flexed), then you need to focus on both.<\/p>\n
\u201cThe good news? You only need two exercises to build it [the brachialis],” he adds. Let’s see what they are…<\/p>\n
Hammer curl<\/p>\n How to perform:<\/p>\n Grab your dumbbells but this time with your palms facing each otherLift your chest up, pinch your shoulder blades back together and position your elbows directly below your shouldersBend at the elbow and curl one dumbbell up towards your shoulders, trying to get your thumb to as close to them as possiblePause at the top and squeeze your bicepsReturn to the start position and repeat on the opposite side<\/p>\n Cavaliere\u2019s words of wisdom: \u201cDon\u2019t forget to load it up heavier than your typical dumbbell curl and use a little momentum to drive higher tension and overload. This exercise should be a little less pretty and more powerful to make the best gains from it.<\/p>\n Cross-body hammer curl<\/p>\n Cross Body Hammer Curl – YouTube
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