If you are having a hard time filling your shirt sleeves and the problem only gets worse as people look at you from the front. Then you gave a width problem. all the bicep curl variations in the world will not help with this problem.
Today We are going to help with that width problem. This method is proven to work for most people.
We have to first start by having a look at the basic anatomy. When we look at our arms in a shirt sleeve, our attention is drawn to the bicep. The width of the overall arm is not impacted by the bicep. It is actually impacted by the muscle called the brachialis. This muscle is located in the top of the arm next to the bicep.
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The brachialis is the muscle you have to train specifically to widen the top of your arms. As you work this muscle it will help to lift your bicep and make your arm look bigger no matter what angle you look at it from.
What exercise to perform
One mistake that people make, is to think that the basic hammer curl is the right exercise to target the brachialis muscle. This is not technically true. The basic hammer curl will still mostly target the bicep muscle.
The exercise to perform will be the cross body hammer curl. This variation will stop the bicep muscle being so involved with this exercise.
The difference with this variation of the hammer curl is performed with a pronate forearm. When you get in this position and lift the weight up and across your body, you get a much more intense workload being delivered to the brachialis. This is the muscle that you are trying to build.
Another exercise is a simple over handed pull up. To target the brachialis muscle, just simply use a narrow grip when preforming this exercise. If you struggle with this grip to start , then you can use a band to assist you. You should be able to do at least 10 repetitions, whether that be with a band to assist or not.
A drop curl
One more variation of the hammer curl, is called the drop curl.
Holding the weights in front of your chest, then lower your arm down to your waist. What is notable about this exercise is the speed in which a rep is performed. A rep for this exercise needs to be performed slowly and controlled. This is most important in the first half of the curl. This is because we know that it is within that first half of the curl, the brachialis is doing most of the work. As you move past the 90 degree mark, the bicep will then start to take the workload from the brachialis.
So if you want this exercise to target the brachialis, then drop this weight to a point where you can handle it in a slow and controlled manner and make sure you stop at the midway point of the curl. Keep the tension on your brachialis for the entire time. Then lower it from the mid position to get some shoulder flection and complete the curl to also help work your shoulder and bicep.
Over hand pull up
The pullup bar should be at a height that requires you to jump up to grab it; your feet should hang free. Stand below the bar with your feet shoulder width apart. Jump up and grip the bar with an overhand grip about shoulder width apart. Fully extend your arms so you are in a dead hang. Bend your knees and cross your ankles for a balanced position. Take a breath at the bottom.
Exhale while pulling yourself up so your chin is level with the bar. Pause at the top.
Lower yourself (inhaling as you go down) until your elbows are straight.
Repeat the movement without touching the floor.
Complete the number of repetitions your workout requires.
Cross body hammer curl
Stand up holding a pair of dumbbells with your hands down at the side and your palms facing your body (a neutral grip). It is the starting position.
Slowly curl the dumbbell of your left arm across the body towards your right shoulder. Touch the upper part of the dumbbell to the shoulder and maintain the contracted position for a second.
Gradually bring the dumbbell down to the initial position and then perform the same movement with the other arm.
Continue doing the exercise until the required number of reps is done for each arm.
The cross body hammer curl specifically targets the brachialis of your forearms, which helps in “pushing” your biceps and triceps apart thereby assisting in building thicker arms.
It is a shoulder flexion workout that reduces activation of your biceps muscle and therefore, can be used as a warm-up exercise.
It creates a balance between the lower and upper parts of your arms.
Conclusion
The benefits to these exercise is to get wider arms fast. Wider arms will give you a better t-shirt fill on the sleeves. Wider arms will make you look bigger and stronger from all angles. All of these exercises will literally round out your arm to give your shirt a good diameter if fill in your arms. Remember that working the brachialis muscle will help it to build and will push up your bicep. This will not only widen your arms but also lift them to look bigger.
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Its one of those muscles that you can’t just skip past. You have to do the work on this muscle to give you the wider arms that you want.
To help improve arm width, Substitute one or more of these exercises into your normal workout regime. This will improve your arm width as part of your normal weekly workout.
For faster results then you can dedicate a full workout to the brachialis and you will start to see the results more quickly then if you just integrate it into a pre existing workout.
Thank you for taking the time to read this information.