In the fitness world, the brachioradialis muscle is often overlooked. Situated in the forearm, this muscle plays an essential role in elbow flexion and contributes greatly to the functionality and strength of the arm. In this blog, we'll explore the importance of the brachioradialis, its role in arm movements, and brachioradialis exercises to build a bigger forearm. So, goodbye to your skinny forearm. Now you can enjoy stronger and bigger forearm muscles.

Forearm Anatomy

The forearm is the portion of the upper limb that extends from the elbow to the wrist. The ulna and radius combine to form the forearm's bony structure. The two muscles that make up the forearm are called extensors and flexors. 

Understanding the function of the forearm will help you, why we need to focus on the brachioradialis to build forearms.

There are five major functions of the forearm muscles;

Ulnar Deviation: is the movement of your thumb towards the forearm's exterior.

Radial deviation: is when your thumb moves inside of the upper arm.

Flexion of the wrist: Bend the hand as if attempting to touch the inner side of the forearm. 

Finger flexion: Point your fingers toward the base of the hand.

Pronation: Rotation of the forearm that results in the palm facing backwards. 

What is The Brachioradialis?

The strongest and most noticeable muscle in your forearms is the brachioradialis. It extends from your wrist's beginning to the base of your upper arm. 

The brachioradialis muscle is found on the lateral side of the forearm. Moreover, it is most active when the forearm is in a neutral position. Unlike other muscles in the forearm that contribute primarily to wrist movements. The brachioradialis is distinctive because it focuses on elbow flexion. 

Many forearm muscles collaborate to carry out different tasks. However, elbow flexion is primarily accomplished by the brachioradialis. 

Exercises that specifically target the brachioradialis are necessary if you want to develop stronger forearms. 

Functions of Brachioradialis

The brachioradialis muscle performs the following movements;

• Flexion of the elbow: movement of the forearm upward

• Supination of the forearm: rotation of the forearm outward away from the body

• Pronation of the forearm: rotation of the forearm inward toward the body

Brachioradialis Excercises_Bulid up Your Forearm Muscles

Since, the brachioradialis muscle functions in elbow flexion, supinates, and pronates the forearm. Consequently, the brachioradialis would be the focus of exercises that imitated these movements.

Here are the top brachioradialis exercises that will help you strengthen and build up your forearm muscles.

1. Reverse Barbell Curl

This brachioradialis exercise, also called the overhand curl, works your biceps and forearms. Startup by using a barbell, a straight bar then;

• Take a barbell of roughly your shoulder-width long. 

• Hold it so that your palms are facing you.

• Hold a standing position with a straight back.

• To curl the barbell upwards, contract your biceps.

• Firmly contract your biceps hard at the end of each rep. 

• Then slowly return to the beginning position.

• Repeat the motion till you complete the desired count. 

2. Dumbbell Hammer Curl

The dumbbell hammer curl is one of the best forms of bicep curl. But since it primarily works the brachialis muscle in your upper arm, this exercise is not a true bicep workout. Start with five to ten-pound dumbbells. Gradually raise the weight of dumbbells as your strength enhances. This exercise involves;

• Hold a pair of dumbbells with the palms pointing at each other.

• Stand upright, keeping your back straight. 

• Curl the dumbbells upward by using biceps contractions. 

• Firmly contract your biceps at the end of each rep. 

• Then slowly return to the beginning position.

• Repeat the motion till you complete the desired count.  

3. Palms-Up Wrist Curl

• In the seated position, position your wrists at your knees with palms pointing up.

• Hold a dumbbell in both hands

• Hold your arms still and raise your hands as high as you can. However, keep your wrists on your knees; they should not be elevated above the surface.

• After a moment, put your hands back in the starting position.

4. Rear Front Rotations

• In the standing position, hold the dumbbell in both hands.

• Contract your brachioradialis to raise the front part of the dumbbells by flexing your wrists upward. 

• Firmly contract your brachioradialis and return the dumbbells to their initial position.

• Continue for the desired number of repetitions.

5. Reverse Grip Cable Curl

• Using a cable pulley machine, lift the bar. But instead of stopping at the head, you keep going back behind it. This will guarantee greater elbow flexion.

• Contract and hold the muscles briefly. 

• Breathe in as you return the bar or cable to the starting position. 

• Repeat this brachioradialis exercise for the intended number of reps.

6. Battle Ropes

The Battle Rope is one of the great brachioradialis for forearm builders. 

• Hold the ropes with a great grip in both hands.

• Swing the ropes up and down.

• Repeat to the desired number.

7. Grip Crush

• Holding a dumbbell while seated, place your left wrist on your knee or a flat surface.

• Lift the dumbbell down with a relaxed grip, bringing it nearer to your fingertips.

• Squeeze as hard as you can while bending your wrist upwards.

Benefits of Brachioradialis Exercises

If you have not yet included the brachioradialis exercises in your arm workouts, let's start it today!

The following advantages can be obtained by specifically focusing on brachioradialis exercises;

1. Stronger, more defined, and larger forearm

2. Enhances your athletic performance

3. Improved aesthetics, such as helping to get more defined and vascular arms

4. Increased grip strength

5. Gives you increased arm strength and stability

Conclusion

Incorporating brachioradialis exercises into your fitness routine is critical for forearm development, improving grip strength, arm stability, and overall arm performance. Regularly engaging in brachioradialis exercises, such as cable reverse curls, battle ropes, hammer curls, and wrist curls, can result in notable improvements in forearm strength and functionality. 

Moreover, the benefits extend beyond the gym, improving your performance in sports and everyday tasks. Stay consistent and gradually increase the intensity of brachioradialis exercises to see the best results. Get started today and take your arm training to the next level!