Ono's guide to building muscle - Biceps

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Biceps: Exercise number 2

In exercise number 1 i spoke about the importance of fully utlizing the bicep, rather than the brachialis. Well now i'm going to run the risk of sounding hypocritical by asking you to encorporate an exercise which primarily targets this muscle.

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Now that you have fully stimulated the bicep muscle with the previous exercise, it's time to move on and directly train brachialis. The role the brachialis plays in a set of well defined biceps is as follows...

Basically this exercise is the same as the first. The only difference being the positioning of the dumbells. On the incline bench let the dumbells dangle down behind your body but this time turn your palms inwards. Now curl upwards but only go as far as being parallel to the floor. Hold for 1 second and slowly bring them back down. That is the only variance between the first 2 exercises.

A very well developed brachialis muscle actually pushes the bicep muscle upwards thus creating a higher bicep peak. This in term creates an illusion of a bigger bicep. However, without properly stimulating the fibers of the bicep, the brachialis won't really have much to push up.

Again, like i said before the standard curl puts a lot of emphasis on the brachialis, however your body's position during this exercise allows for your arms to be in their weakest position.