---
title: '4 Forgotten Body Parts That Change Everything'
source: 'https://youtube.com/watch?v=Mmk2pHpyxW4'
video_id: 'Mmk2pHpyxW4'
date: 2026-08-01
duration_sec: 507
---

# 4 Forgotten Body Parts That Change Everything

> Source: [4 Forgotten Body Parts That Change Everything](https://youtube.com/watch?v=Mmk2pHpyxW4)

## Summary

This video highlights four often-overlooked muscle groups that can dramatically change how your physique looks: the long head of the triceps, the brachialis and brachioradialis, the neck, and the rear delts. It explains why these muscles are ignored (you can't see them in the mirror) and provides simple, actionable exercises to train them effectively.

### Key Points

- **Why these muscles matter** [00:01] — Four forgotten muscle groups are highly impactful for physique appearance but are usually skipped because they aren't visible in the mirror. Other people notice them subconsciously, making them game-changers.
- **The long head is the key to arm size** [01:46] — Triceps make up the majority of upper arm mass, and the long head is the biggest part. Without training it, arms will always look average regardless of bicep work.
- **Overhead extensions target the long head** [02:11] — Overhead triceps extensions stretch the long head and force it to grow. You only need a dumbbell, cable, water bottle, or backpack; focus on deep stretch and quality reps.
- **Brachialis and brachioradialis for thick arms** [03:43] — These two muscles add density and thickness to the arms. The brachialis pushes the biceps outward, while the brachioradialis fills the gap, making biceps appear bigger.
- **Swap your grip to hit them** [04:33] — Using a neutral or overhand grip (hammer curls or reverse curls) shifts emphasis from the biceps to the brachialis and brachioradialis. It's an easy routine upgrade.
- **The neck is the #1 optical illusion** [05:26] — A well-developed neck makes you look significantly bigger, especially in a t-shirt, even if you aren't actually bigger. It's the most underrated body part for overall size perception.
- **Simple neck exercises** [05:52] — Neck curls, neck extensions, lateral flexion, and controlled rotations are enough. Start with just bodyweight; no heavy weights are needed.
- **Neck training feels weird at first** [06:21] — Dizziness, strange soreness, and even a mild sore throat are normal as the neck adapts. Ease in, stay consistent, and these sensations go away.
- **Rear delts complete the shoulder look** [07:12] — Without rear delts, shoulders look unfinished from the side and back. They add depth and a 3D appearance that front-only training can't provide.
- **Best rear delt exercises** [07:37] — Rear delt flies, reverse pec deck, and face pulls are effective. Rear delts respond well to high repetitions and controlled tempo.

### Conclusion

Training these four forgotten muscle groups—the long head of the triceps, brachialis/brachioradialis, neck, and rear delts—can produce visible physique improvements faster than you'd expect. The key is to pause what you're doing, add the small exercises, and stay consistent.

## Transcript

criminally underrated, and it's not because they are small, unimportant, or actually the complete opposite. These muscles are insanely impactful and can completely change how your physique looks, but the reason most people don't
train them properly is simple. They either don't know they exist or they mistake. Because if you start training these four body parts consistently and you actually do it right, you can create a noticeable difference in your physique
way faster than you would expect. And the most interesting part, it will not only be you noticing the changes, it will be everyone else around you. In fact, that's why these muscles are so overlooked in the first place, because
most of them are not easily visible when you look at yourself in the mirror. You really have to go out of your way to check them out. But for other people, subconsciously notice when they look at you. That's what makes them such a
game-changer. Sometimes it's not about trying harder. Sometimes you just need to take it slower and see if you are not missing something. Because if you are, then all the effort you already put in could feel wasted. You know, it's good
the effort in the right places and not into something that has no impact. So, let me finally show you those four areas that are definitely worth putting the effort into. The first one of them is the long head of the triceps. When most
people train arms, they heavily focus on the biceps. And even if they realize amount of effort on the triceps, they usually only focus on the lateral head, side when you flex in the mirror. And yeah, that makes sense visually, but
here is the problem. Focusing only on what you can see in the mirror is exactly what limits your progress. Because the real key to having big, impressive-looking arms, especially from the backside, is the long head of the
triceps. This is the biggest part of your triceps, and the triceps themselves make up a majority of your upper arm mass. So, if you are neglecting the long head, you are basically ignoring a massive chunk of your potential arm
size. You could train your biceps perfectly. You could spam tricep push-downs religiously to grow your lateral head as much as possible, but without a well-developed long head, your arms will always look kind of average.
And once you notice that difference, it becomes very obvious what was missing the whole time. And this is where a lot of people go wrong. They think arms are all about biceps, but in reality, your triceps are doing most of the visual
heavy lifting. And also the actual heavy lifting. So, how do you target the long simple. You just need to include an overhead movement. Overhead triceps extensions are king here. Whether you are using dumbbells, cables, an easy
is that your arms are positioned overhead, which stretches the long head and forces it to get bigger. You really don't need a fancy gym setup. If all you have got is a single dumbbell, that's more than enough. You could even do this
with a water bottle, a backpack, or whatever. There really are no excuses. Just lift it overhead, control the movement, get a deep stretch, and focus on the quality of the reps. There is no need to rush because this is really one
your form to go south. If you consistently train this overhead movement, you will start to notice how much arm size you are actually missing. And you might even get some compliments on how your arms are looking bigger.
Now, let's move on to the second forgotten area. But before we do that, let me quickly show you the beginner bundle. It's the ultimate 90-day journey everything you need to succeed. That means training, nutrition, and even
cardio. And the best part is everything slowly ramps up, so you never get overwhelmed or discouraged. That is why so many beginners swear by it. You can first link in the description. All right, now let's continue with the
second forgotten area that most people don't even know exists. And that is the brachialis and brachioradialis. Yeah, I know this doesn't even sound like a real body part, but it actually is. These two muscles are absolutely key if you want
that thick dense arm look. The brachialis sits roughly in the middle of your biceps. You don't really see directly, but when it grows it literally pushes your biceps to the sides. So, instead of your arms looking like
noodles, they start to wider and thicker from all angles. Then you've got the brachioradialis. This is where it gets really interesting because increasing the size of the brachioradialis can create this nice little bump, which can
make your biceps appear much bigger than it actually is because it will fill up this gap you have right here, which really goes a long way. So, how do you train them? You shift your grip. Instead of the classic underhand grip used in
bicep curls, you want to use a neutral or overhand grip. The two best options These variations take some of the emphasis off the biceps and shift it brachioradialis. And honestly, this is one of the easiest upgrades you can make
to your routine. You don't need to add in a bunch of new exercises. Just swap in the hammer curls or reverse curls for one of your already existing bicep exercises and you are done. And if you stay consistent with this, you will
notice your arms starting to look much thicker. And that's the kind of thing people notice immediately. Now, let's talk about the third body part and probably the most underrated of them all, the neck. This one might surprise
you because when people think about building muscle, they think chest, arms, shoulders, but almost nobody thinks about their neck. And yet, the neck might have the biggest visual impact out of all of them. A well-developed neck
can make you look significantly bigger even if you might not be just yet. It really is the number one optical illusion that can make you look like a monster, especially in a t-shirt. That's where it really shines. When your neck
is thick and well-developed, it creates that filled out look that just makes you solid physique, but you still look smaller than you actually are. So, how do you fix that? You train your neck directly. And the good news is it
doesn't take much. You only need a few simple movements. Neck curls for the front, neck extensions for the back. And if you want to go a step further, you can also add in lateral neck flexion or controlled neck rotations. That's it.
time investment or lift a lot of weight right away. In fact, when you start, you your body weight. Then you will be completely covered. But here is the small problem. Neck training feels weird at first. You might feel dizzy. You
might feel a strange soreness, even something like a mild sore throat the next day. And yeah, that can be discouraging. A lot of people try neck training once or twice, feel uncomfortable, and just quit. But all of
that is completely normal. Your neck isn't used to being trained directly, so it needs time to adapt. If you ease into it, stay consistent, and don't rush the process, those sensations go away. And what you are left with is one of the
most impactful physique upgrades you can make. And now for the fourth and the final body part, the rear delts. This is the ultimate example of you don't see it, but everyone else does. Everyone wants big shoulders. Everyone wants that
capped delt look. But most people focus on training only the side delts. That's the part they can see in the mirror. And that creates a huge imbalance because from the front, yeah, you might look great, but from the side or back, it
tells a completely different story. Without developing rear delts, your shoulders will look, um, how do I say it? Unfinished. It's like you forgot to adjust the shoulder slider in the character creation screen. And once you
notice it, you can't unsee it. Rear delts are what gives your shoulders that 3D look from the side and from the back. They add depth. They really just complete the shape. So, if you want your shoulders to look impressive from every
angle, not just the front, you need to really work on them. But the good news is they are really easy to train. Rear delt flies, reverse pec deck, face pulls into. And honestly, you don't need to overcomplicate it. Just pick one rear
delt exercise that you really like and focus on good form, controlling the movement, and really feeling the contraction. Rear delts respond really well to high repetitions and controlled tempo. So, don't just throw the weight
around. Train them properly and you will be shocked how big of a difference the rear delts actually make. Thanks for watching. I hope you learned check out the beginner bundle by clicking the first link below. Good luck
in the gym and I will see you next time. If you like this video, then you will surely like this one, too. >> [music]