Functionally, the biceps are key players in elbow flexion (bending the arm), forearm supination (rotating the forearm so the palm faces upward, like turning a doorknob or opening a jar), and shoulder ...

Incorporating a mix of exercises that target both the biceps brachii and the often-overlooked brachialis (the elbow flexor muscle tucked beneath the biceps) from different angles and grips is key ...

A trainer explains the benefits of arm training and outlines the best arm workouts to achieve sculpted biceps and triceps.

Why: The incline nature of the bench for this hammer curl variation offers a more comprehensive arm exercise, focusing more on the long head of the biceps brachii and the brachialis muscle.

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By doing this exercise in an incline position you ... As well as targeting your biceps, the hammer curl also works the brachialis (the muscle underneath the biceps which aids elbow flexion ...