When most people think about shoulders, they think about biceps and triceps, and this is where everything is concentrated in the gym. But there is another, smaller muscle that you need to pay attention to if you want to maximize your muscular potential: brachialis.
Brahialis is vital because of what he does. The main function of brachialis is elbow flexion, which is something great for training your hands, right? If hammering is all you think to keep this little guy happy, then you miss some serious winnings in the upper arm.
Add these two steps to your manual day for the next eight weeks. This is a short workout, but you will notice a huge improvement in both size and strength.
You already know the traditional version of this curl, where you twist the weight with one hand and twist your wrist to maximize this peak. The big difference here is that you do not turn the dumbbell when you curl.
When you curl weight, take a moment to squeeze the muscles before controlling the weight back to the starting position. Once the dumbbell is down, feel that stretch your biceps before doing the next turnip.
There are constant movements, but this exercise is not one of them. You need to feel that it is working from above, and also stretched below to understand that you are doing it right. Keep the weight moderate – not too heavy, but not so light that you pierce them. A good test is that you can hold weight over the entire set. If you need to use belts, the weight is too heavy.
EZ-Bar Curl Rounded Twist
You can go with a straight bar here, but I recommend going with an EZ bar, because the angle is easier on your wrists and elbows. Whatever bar you choose, use close grip. Placing your hands at a distance of several inches, you hold the focus on the outside of the shoulder.
As in the previous exercise, the impulse only reduces the effectiveness of this move. If you have a tendency to swing when twisting a bar, try to stand against a wall or use a blaster.
If you really want to complete this punch practice, roll back after you finish your final set. Reduce the weight by a quarter and go a few more reps. If after a drop you can do more than 6 repetitions, you are too light. Shoot around 4-6 reps on your descent.