The 2 Science-Based KEYS to Building the BRACHIORADIALIS!! (Forearm Series Part 1 of 3)
Part 2 (Forearm Extensors) 👉 • How to Build EVERY FOREARM EXTENSOR i...
Part 3 (Forearm Flexors) 👉 • How to Build ALL 8 Forearm Flexors (4...
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Key Timestamps:
0:00 Intro to Working Forearms
1:28 Posterior Compartment (Extensors) vs Anterior Compartment (Flexors)
2:02 Overview - Forearm Extensors
3:10 Importance of Variety / Complexity
4:53 Brachioradialis Overview
6:15 Brachioradialis Workout Technique
7:03 Workout-Applied Anatomy - Brachioradialis Doesn't Cross Wrist
8:53 Workout-Applied Anatomy - Brachioradialis Doesn't Flex Straight Up
10:00 Brachioradialis's Role in Supination
11:19 Brachioradialis Performs BOTH Supination AND Pronation
12:35 Summary & Forearm Online Program Intro
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There’s just something about the forearms that really conveys strength, and having well-built or defined forearms can often make up for maybe not as well-built areas like the upper arms, for example. After all, it’s often the only part of the body that you can see besides someone’s head.
However, the group of muscles that we call “the forearms” are arguably the most complex muscle group in the human body. There are no less than 20 different muscles packed into the area between your elbow and your wrist, and all of them have unique roles with a plethora of different origination and insertion points. And with good reason - just think of all the different intricate movements we need to be able to do with our arms and hands. However, because of that, very few people know how to actually work your forearms in a way that targets all the different muscles that you want to. But luckily, you watch Dr. Gains videos, so you will soon be one of them.
Before jumping into today’s workout technique, let’s do a quick overview of the forearm extensors. There are no less than 12 muscles in the posterior compartment of the forearm! And those can be thought of in two categories - superficial, and deep.
Superficial Extensors:
Brachioradialis
extensor carpi radialis longus
extensor carpi radialis brevis
extensor digitorum
extensor carpi ulnaris
Anconeus
extensor digiti minimi
Deep Extensors:
Supinator
abductor pollicis longus
extensor pollicis longus
extensor pollicis brevis
extensor indicis
But today, we’re going to hone in on working just one of those muscles - and that’s the one at the top of the list: the brachioradialis! Why does the brachioradialis get a video all to itself?? Well if you want to have muscular forearms, and for some reason you had to pick a single muscle to focus on, it would be the brachioradialis. It is by far the largest forearm muscle, out of both the anterior and posterior compartment, and on top of that, it’s superficial - so it sits right on the top and sticks out.
If you extend your elbow and grab your forearm right above the elbow, what you’re holding in your hand is the brachioradialis. You can feel and see it from both sides of the forearm. And, for weightlifters, there are two really important aspects of the anatomy and biomechanics of the brachioradialis to understand.
First, in this video I’ll show you a relatively simple technique that takes advantage of those two principles to efficiently and effectively target the brachioradialis, and then I’ll explain what they are and how they’re being applied.
Watch the video for the rest!!
Credits & Disclaimers:
-Anatomy animations are provided by Complete Anatomy by 3D4Medical
-Michael has not yet finished his medical training. None of the information in this video should be taken as medical advice.
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