Safety Squat Bar Hammer Row|Curls for Brachialis

This is a Hammer Row/Curl using the safety squat bar as a rotational leverage machine.

I posted a standing up version of this awhile ago. This version is in a lunge position, which I found allows you to brace more effectively. It works much better and allows you to use more resistance more comfortably.

The orientation of the handles is key for this. The angle of your hands when you grip takes the biceps out of the movement and forces the brachialis to take over.

The analogy I used for this before is holding a pencil in your hand then pointing to something in front of you with it...then curl. The hand angle takes the biceps out.

Then you take that hand angle and combine it with a mash-up of a rotational row that forces a lot of elbow flexion during the movement.

This is a fantastic compound brachialis exercise...and working the brachialis is one of the keys to maximizing your arm size. It also helps push up the peak of your biceps as that brachialis sits right under the lower aspect of the bicep.

If you have a safety squat bar, this is absolutely worth doing. It's an eye-opener.

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