How to Train the Brachioradialis Muscle for Arm Strength and Size


This is your quick workout tip, a chance to learn how to work smarter in moments so you can jump straight into your workout.

If you want to stretch your shirt sleeves, you need to strengthen your biceps and triceps. After all, these two muscles make up the bulk of your arms (your triceps alone make up about two-thirds of that).

But if you also want to maximize your overall arm strength, you can’t ignore the other muscles that control each of your wrists, elbows, and fingers, including the hugely important (but perpetually overlooked) brachioradialis.

What is the brachioradialis muscle?

There are over 20 muscles in each of your arms, and most of them are located in your forearms (along with your bis and tris, the brachialis and coracobrachialis are in your upper arm). The majority of the muscles in your forearm are smaller, but the more prominent ones work in tandem with the larger muscles in your arm to flex and extend your elbows.

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Among them, the brachioradialis, which works directly with your biceps and brachialis, kicks into high gear each time you bend your elbow to bring your forearm closer to your upper arm.

How to strengthen the brachioradialis muscle

If your workout routine includes the biceps curl, pullup, chinup, or any other exercise that requires you to bend your elbow, you’re already working your brachioradialis. But if you want to maximize its strength and power, make sure your workouts include moves that require your palms facing down and/or inward, like the reverse curl and the hammer curl.

Another great option is the Zottman loop. That’s because the brachioradialis also helps rotate the forearm, a key part of this dual-action exercise, which alternates between an underhand grip and an overhand grip at the bottom and top of each rep. When you combine this forearm rotation with the elbow flexion inherent in almost all curls, you have a near-perfect exercise for strengthening one of the most powerful arm muscles that most men don’t know. not even that they own.

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