Brachialis & Brachioradialis Development

[MonStar1023]

I was curious to what are some of the BEST exercises for developing the brachialis and brachioradialis muscles in your arm/forearm?

To those of you who are unfamiliar with the anatomical names your brachialis is the muscle that lies between your biceps and triceps in outer part of your upper arm. Your brachioradialis is your uppermost forearm muscle. Its the muscle that you probably feel tiring out quickly when you do dumbbell hammer curls. Dumbbell hammer curls really activate both the brachialis and brachioradialis to a great extent and are probably the best overall mass-builder for these two muscles along with standing ez-bar reverse curls.

Experts please reply!!

 

[MonStar1023]

Article From Anatomy Website

The brachioradialis (bra'ki-o-ra'di-a'lis)
The next muscle involved in flexion of the arm is the brachioradialis. The brachioradialis originates at the lower two-thirds or the humerous (upper arm) and inserts on the radius, just above the thumb and wrist. This muscle is not only responsible for flexion of the arm, but it also prontates the forearm from a supinated position to a more neutral position and also supinates the forearm from a pronated position to the neutral position. The brachioradialis acts best as a flexor or the arm when the forearm is in the mid or neutral position between pronation and supination.

Therefore, the brachioradialis is best targeted by performing curls with the forearm is in a neutral position. Dumbbell hammer curls with a full range of movement, not only strengthen the biceps, but really blast the brachioradialis. Just remember that the key is keeping the forearm in a neutral position.

The brachialis (bra'ki-a'lis)
The brachialis muscle is used in combination with the other elbow flexors everytime elbow flexion is performed. However, this muscle is the only elbow muscle that is only responsible for flexion. The brachialis originates on the top portion of the humerous under the biceps. It inserts on the ulna (large bone of the forearm) just past the bend of the arm. The brachialis performs flexion by contracting and pulling on the ulna.

The brachialis is used any time the arm flexes, however when the forearm is in the pronated (palm down) position, the biceps are less effective and the brachialis has to do much more of the work. Therefore, by doing any type of curling exercise with the forearm in a pronated position, the brachialis will be stressed even more.

 

[Liberator]

Dorian speaks of this in his book, A warriors story, here is an excerpt from it:

From Dorian Yates book A WARRIOR'S STORY :

"The brachiallis is the muscle of the outer arm between the triceps and biceps. Its development adds a complete and powerful look to the upper-arm and is best isolated by movements such as hammer curls and reverse barbell curls.

To kick-start the brachialis, I suggest you do a couple of sets of either of these exercises at the conclusion of your biceps workout. I currently maintain brachialis size by doing EZ-cur barbell curls, in which the angle of the underhand grip ensures that stress is placed on the brachialis."

 

[MonStar1023]

Yeah bro thanks a lot Ill definitely do that.. I really am trying to pack on some mass to both my brachialis and my brachioradialis and well see what happens.


BUMP for more replies!!

 

[enrage]

having long arms has its drawbacks like having medium sized forearms, brachialis and brachioradialis.
I try to hit them using hammer curls and straight bar reverse curls. Its the only thing I think that puts direct stress on that muscle group.

 

[MonStar1023]

enrage..
Thanks bro... it seems like I am not getting too many replies and the only thing that I can think of is just the idea that not many people know what the brachialis or the brachioradialis muscles are. Its all good though thanks.

Any other replies?

 

[CRUSHER]

I HAVE A 45LB WEIGHT ATTACTCHED TO A ROPE IN THE MIDDLE OF A BROOM STICK....I ROLL THE WEIGHT UP AND DOWN UP AND DOWN AND THAT BLASTS MY FOREARMS

 

[HONSZ]

Hammer Curls do the job !!!
Greetz

 

[MonStar1023]

CRUSHER-
Yeah I definitely do those a lot for my forearms.. for the extensors and for the flexors.. but I was talking about the muscle activated in hammer curls and in reverse curls not necessarily the muscles that you're talking about. I understand what you are saying though thanks for the reply.

 

[Robboe]

i don;t do specific forearm exercises - heavy rows, pulldowns and curls do enough for me.