But even if you have more functional goals in mind beyond your looks, you'll still be better off if you include arm-focused ...

If bigger, rounded biceps are your goal, it may be time to cut out the hammer curls from your arm workouts, as Mike Israetel, ...

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.

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 ...

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 ...

Exercises like concentration curls will work this muscle. While they may be relatively ... help you to control the weight and engage your brachialis and long head more. Performing hammer curls ...