If you’re looking for a way to quickly pump up those arms, give this one a try.

If you’ve been a regular reader of this newsletter, then you know that I’m a big proponent of hitting the brachialis muscles hard to add size and shape to the upper arm.

Here’s a great technique to help isolate the brachialis introduced to me by a fellow UMN Subscriber. Thanks Ryan.

I have seen a lot around about how to blast the brachialis, and I did take the advice to heart. I did things such as modified hammer curls and such, and yes, it did help quite a bit.

Then one day, quite by accident, I was doing some curls on the cable crossover with my arms parallel to the floor on either side of me and pulling inwards when I decided to modify them. All I can say is WOW!

I pulled my arms into a right angle in front of me with my arms slightly below my shoulders and pulled my arms inward in front of my face.

What I did was modified a biceps curl into a brachialis curl, and MAN did it ever hit them like a brick! I felt almost nothing being hit anywhere besides my forearms and brachiali, and it has done wonders! It completely revolutionized my workout.

I decided to employ a technique for biceps curls that I had seen in this section of the newsletter to my brachialis curls.

Here is my complete biceps and brachialis workout:

*1 set of 10 reps low-to-mid biceps curls

*1 set of 10 reps mid-to-high biceps curls

*1 set of 10 reps low-to-high biceps curls

Repeat these twice more.

*1 set of 10 reps cable-cross brachialis curls to perpendicular.

*1 set of 10 reps cable-cross brachialis curls perpendicular to finish.

*1 set of 10 reps cable-cross brachialis curls full range.

And repeat these twice more.

Doing these brachialis curls allowed my biceps to rest (but not my forearms) and allowed me to do another repetition of each.

When I got done with these, I figured I would reverse the grip on the bar for my curls (you may do this on the second repetition -- I use low weight to do more reps. It works better for me).

That managed to cover all the rest of my forearms I had yet to hit. Of course, I did take a couple dumbbells and flex my wrist either way also, just to put the finishing touches on a great pump.

I hope this works for you!