T.J.'s News - Bob's Corner

Walk into any Fitness club throughout the Country and you'll most likely see one or more members doing some sort of curl. Maybe dumbbell concentration, barbell curls, etc. Rarely do we see anyone working the muscle group located between the biceps and triceps, called “the brachialis muscles”.

To effectively stimulate this muscle group, we must do, what is known as, “The Hammer Curl”. Likely named for it's similarity in form to hammering a nail. Stand erect, dumbbells in each hand, both with palms facing the thighs. Alternately curl one arm at a time from 6 o:clock to roughly 3 o:clock, without twisting. In other words, same as hammering a nail with a hammer.

Choose a weight that allows 8 to 10 reps with each arm. Two or three sets at least twice a week, will soon show a marked improvement in the overall shape and size of the upper arm. The added advantage comes in the form of bench press stability. The Brachialis muscles stabilize the bar as it descends and ascends, allowing a much safer bench, not to mention one with a much tighter groove pattern.

Invariably, I run into those who have either avoided this exercise or didn't understand it's importance. Biceps training cannot be complete without adding them to your arm routine. Add a few sets and be pleasantly surprised at the end result. Overall strength will show improvement and reward you in any and all physical challenges. Ask TJ.

- Bob Shaefer