To fully develop your arms, you need to target the entire muscle group: the long and short heads of the biceps brachii, the brachialis (your elbow flexor), and the brachioradialis (forearm muscles).

This small difference in the way you hold the dumbbell helps transfer more of the work from your biceps brachii to your brachialis—a muscle that can make your arms look thicker. How to do it ...

Like bicep curls, hammer curls target and strengthen your bicep muscles. But how do you do them with proper form? We’re here to break down your technique and build it back up — just like your ...

The second part of the biceps brachii, the short head originates ... cables can help you to control the weight and engage your brachialis and long head more. Performing hammer curls with dumbbells ...

As Israetel explains, the brachialis—which is the primary target muscle being worked in hammer curls—does not contribute to supination like the biceps brachii do. "It does contribute to elbow ...

Flex your elbows to bring the dumbbells towards your shoulders. Key muscles: Biceps brachii, brachialis (muscle beneath the biceps), forearms. How to do it: Seated on a bench, spread your legs.

work the bicep brachii muscle plus two other, connected muscles: the brachialis (the muscle underneath the biceps brachii, aiding elbow flexion) and the brachioradialis (one of the key forearm ...

However, hammer curls also emphasize two other arm muscles: the brachialis, a muscle beneath the biceps brachii that helps support the elbow joint, and the brachioradialis, a forearm muscle that ...