The 2 Science-Based KEYS to Building the BRACHIORADIALIS!! (Forearm Series Part 1 of 3)
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- Äas pĆidĂĄn 16. 06. 2024
- Part 2 (Forearm Extensors) đ âą How to Build EVERY FOR...
Part 3 (Forearm Flexors) đ âą How to Build ALL 8 For...
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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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Thereâs 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, itâs often the only part of the body that you can see besides someoneâs head.
However, the group of muscles that we call âthe forearmsâ 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 todayâs workout technique, letâs 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, weâre going to hone in on working just one of those muscles - and thatâs 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, itâs 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 youâre 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 Iâll show you a relatively simple technique that takes advantage of those two principles to efficiently and effectively target the brachioradialis, and then Iâll explain what they are and how theyâre 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.
Dr. Gains is who Jeff Cavaliere watches when Jeff wants to learn.
Haha yes sir! đ
I vote you the number 1 on CZcams right now by miles I wish you were active 10 years ago. But hey at least youâre here now so Iâm all ears.
I'm training for arm-wrestling and climbing and I need very strong fingers and wrist, this episode was very informative showing what's happening underneath and explain tasks of specific muscles. thank you
Outstanding video Doc.
This guy is the best on CZcams. The delivery, the explanations and the exorcises are top notch.
Wow, thanks a million Mike!
Great video! Love these science based explanations of the function of the muscle. Makes working said muscle seem more deliberate and with more of an end result vrs just moving weight. Thank you! Love the channel.
Thanks a million!
NICE, another awesome informative video, way to go Mkie.
So excited to test this out today! Looking forward to the other parts
Let me know how it goes! Part 2 coming shortly đ
Great job!
Parts 2 & 3 are awaited sire thanks
My pleasure!
Ur new intro looks dope! Also omg i have been waiting for this a very long time. Thank you so so much doc.
Appreciate the support!
A video explaining and dealing with nerve problems in the arm (esp. forearm) would be very useful and appreciated.
My forearms have been struggling after a bad radiculopathy rendered my arm pretty useless for a while. My forearm strength, grip strength and wrist extensors/flexors are quite abysmal, so I'm thankful for the tips here!
You will build it and the gains will come. I know how it feels to rebuild again. But one step after another and next thing you know, you climbed that whole mountain.
All the best to you!
Sorry to hear that my friend - but I agree with Kozmo, you'll get there! I've had to come back from many injuries myself, including surgery on my right hand that left me unable to lift pretty much any of my upper body on that side for close to a year. Part 2 and 3 will deal directly with the muscles involved in grip strength though, so should help significantly! đ
I have spinal muscular atrophy type 2 and I'm receiving spinraza. I weight 97 lb a year ago with practically no muscle I'm up to 126. I've had teams of kinesiologist and physical therapist not know what to do with a body like this. out of 3,500 patients Across America I am the first and only to grow muscle
I love how you broke down the 17 functions of the shoulder I cannot wait for the forearms. Apparently if you don't do every function of every muscle you're wasting your time
You're amazing! Props for your success!
Hell yeah man!
I am visually impaired myself but I consider all of us with disabilities stronger than most for the shit we have to put up with just to live our lives. Much respect and never stop fighting!
You are a badass my friend.
Bless you brother. You are winning.
Perfect explanation!! đ
just want to share my appreciation to you and your effort. Thank you Sir
I appreciate that!
First video ive seen from you and you earned my sub. Thanks for the great content!
Whoa! Dr. Kamalu, i havent tuned in for awhile but i can tell ur ripped more than ever. My wife is slowly helping me get back in rhythm. Been a tuff one lately. Gd to see ya!
Gribtools, those gribhandles with ability to increase resistance, they seem to work the entire forearm and wrist and even can be used for elbowproblems when used right.
I train hand-grip 2x in a week.
Monday and Thursday *HARD* Fullbody.
Tuesday and Friday hand-grip.
I feel me good and strong. đ
Good video, well done Doctor
Thank you!
Superb content, as per usual!!! And hereâs another great video idea: Body recomposition, does it work?
Great suggestion! I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
great vid
keep up the good work
Will do, appreciate that!
Excellent stuff đȘđ
đ
Thank you so much for this
Glad to help!
Brilliant video
Thanks Christopher! đ
I can always count on you dr!!!
Glad to hear that!
Great hacks. Thank you.
Learning a lot about forearms, thanks.
Subscriber đ
Well done!
Thank you!
Love it! As a climber and martial artist forearms are obviously very important for grip.
What about just pronated barbell curls? If they are more practical to do?
You can, but if you're thinking of brachiorradialis, just 2 things:
- its functions are elbow flexion and forearm supination and pronation (it's also called long supinator), both from fully pronated or fully supinated up to the mid position. So if you combine a supination motion while you flex your elbow starting from a fully pronated position, you'll focus more on your BR compared to a simple pronated curl (although it will also work it).
- if you're thinking of grip... BR has no real influence in grip. It will participate in general forearm strenght (so it's good to work it out), but it doesn't have an action on your fingers, thumbs or wrists (your grip). However, working your BR out also requires you to grab your barbell, dumbell, cable handle or whatever in pronation, so you'll also work your fingers and wrists flexors (your grip) accesory. Nevertheless if you really need to work your grip, it's better to do specific exercises for it (if you're a climber I'm pretty sure you know a lot of them).
I likes this explanation and I agrees with it. Look forward to part two and three.
Appreciate it bro!
Finally! The forearm vidđŁ
đ
This video is a life saver, I just fell off my bike and need to rehabilitate as my elbowjoints got injured
Glad I could help!
Best anatomy based video
Great information.
Glad you think so!
Dr. GAINS your SUPERB đ
Wow! Had no idea nor had ever given that much thought to the forearms. This was super informative and interesting. I'm hoping you will address carpal tunnel. I'm a yoga instructor and would love more knowledge to implement in classes. Also, psoas.............. đ§đŒââïžđ
Glad it was helpful!
Nice thanks man
I asking for this
Amazing good dude,gonna be new "gains" on my forearms
No problem!!
Please make more videos on cables and all muscles like this
wow....just...wow. Thanks doc. Thsi is a game changer.
Glad I could help!
Thanks doc!
My pleasure!
Excellent
Great video
Thanks!
Great video but can you please increase the sound.
Working on it đ
This one truly very specific explaination. loving your content so far, u have different perspective than the other fitness influencer out there. keep it up!
Thank you so much!
Your sound is low .... It would be nice and better if you solve it...
With love,
A subscriberâ€ïž
Working on it! đ
You are the best â„ïž
Thank you!
Make a similar series for the Rectus abdominis and the obliques! Pleeeaaase! â€ïž I must say I have fallen in love with your videos! Just too good â€ïž
I appreciate it! I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Very different theories from Doug Brignole, yet equally impressive. Just subscribed.
Great video, I hear a lot of people say forearms and calf's can't be built on as there already maxed out.
Lol anyone who believes that is pretty stupid. You should cut them out of your life. You don't need that kind of toxicity.
That's bullshit.
Could you please do an extensive video explaining hamstring training for maximum growth. I love all your videos. Extremely informative. Best on CZcams for muscle development as far as I'm concerned. Thanks for the great content.
Thank you! I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
@@DrGains Will do. Thanks for responding.
Awesome stuff! Really appreciate your content!
Glad you enjoy it!
Gracias hermano
thanks Dr , I'm really thankful and appreciate all the valuable information you gave us easily and for free .
do you work with bodybuilder how want to compete and prepare for a show? and if you do how much it's cost?
Was waiting for this thanks for the video!
đ
Iâm 61 very serious about fitness. Have some anatomy knowledge. Any place in Southern California you can recommend for more knowledge. I like your delivery. Makes me think of kinesiology. PS. Ectomorph. . I really appreciate your manner in which you communicate. Most fitness videos drive me nuts. The focus is mass vs true development.
I enjoy your science-based approach to resistance exercise protocols and urge you to debate Doug Brignole / Smart Training who has a similar approach with some key differences.
Do core hypertrophy please!
Also how to maximize any muscle hypertrophy!(training technique)
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Great explanations - I'll definitely give that cable exercise a go, as currently I've been alternating between Reverse db curls and Hammer curls, which are decent, but a little variation is often helpful. I've heard that for Hammer curls that bringing it across across your body can work the Brachioradialis (and brachialis) better. Think it was MountainDog, but can't quite remember. Anyway personally, I found that when I bring it slightly into midline as I curl (but not as far across as many videos show) , I feel the tension more in my BR, but would be interested to get your opinion, especially from an anatomical viewpoint.
Great video! Canât wait for the part two
Thank you!
eagerly waiting for the next 2 parts Sir.
wonderful explanation.
Appreciate it my friend!
I need more! My right forearm hurts canât grip.
Mostly 3 fingers from small to middle finger.
How to fix?
Hammer curlsâŠ..the best exercise for forearms, always done them and always had big forearms
Hiya Doc. Can I do that with a dumbbell? Thank you very much and more power, Dr Gains
Awesome
Videos on the quadratus lumborum pls
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Love your videos!! Where is part 3 (flexors)
It's coming! Still haven't had a chance to film the actual exercise yet. Stay tuned đ
@@DrGains very kind of you to reply,look forward to it.Sending you respect from London (england)
You should try the trak handles it allows complete rotation with no impingement.
Wow.. just looked it up and it's perfect. I've been considering developing a product exactly like the rotating handle they have. Had no idea it already exists haha. Thanks for the heads up!
Hey Dr. Gains,
I am a 51yr old male who has struggled with working out my entire life. I have just started watching your videos and would like to employ your techniques. I am interested in your online classes/courses; however, I would like you to ask a question first. will you produce a video as to why people have a hard time physically doing and mastering a proper pushup? Many people have struggled with this. It would be great to hear something about from your scientific viewpoint. Would it be possible for you to give a demonstration as to what large and small muscle groups come into play to do a pushup, and would it be possible for you to share how to strengthen said groups to affectively complete a proper pushup.
Hey Shaeed - that's a great suggestion, I'll add it to my list! Feel free to add any other content requests you have here đ www.dr-gains.com/content-requests-&-feedback. And you should absolutely start one or more of my online programs! I'm obviously a little biased... but everyone who goes through them agrees that they're the most comprehensive science-based resistance training programs out there đȘ
I had to come back here to share with you guys when pulling the cable make sure ur palm at the end of the exerise is facing the anchor point if you twist it into compleate subination you won't feal it in forarm
Do a Video on the brachialis muscle. Every armwrestler will thank you! It's the muscle which hurts the most using most conventional pulling styles... The problem is it anatomy make the brachialis more of ellbow flexor with supinations componants. But the problem is in armwrestling you arm get's usualy put in a supinated position when losing, so your pronation muscles get extended. I don't really understand why it get so sore after pulling...
Fellow armwrestler here. The brachialis is purely an elbow flexor, it doesn't assist in supination at all, the only reason the brachialis gets so sore is that it is used SO much during sparring on table. I don't get brachialis pain, but I do feel that they are more tender when I use my massage gun later after training. I sometimes wonder if the pain in that area might be even something to do with the humerus bone being pulled in two directions at once, especially in longer/slow pulls where there is tension for a prolonged period.
Also:
czcams.com/video/qZGsHG0-i38/video.html
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Question doctor! I was under the assumption that the brachioradialisâ only function was to assist the bicep and mechanically cannot pull the forearm in any other direction than the path the bicep pulls?
(ie: you cannot perform the exercise shown at 6:20 without externally rotating the humerus and shoulder?)
doesnât this mean you would be more mechanically efficient in just doing bicep curls with either a neutral or slightly probated grip?
Thank you!
Hi!! Can you grow the Brachioradialis with a TENS machine - electrodes stuck across the ends of the muscle?
EXCELLENT!! I like the knowledge you present on the best exercise for each muscle group and the reason for it, with your graphics. Keep them coming! BTW,If you were suffering from tennis elbow, which of your forearm exercises would you do? I've tried the usual ones, with no help and now think it's because there are 12 extensors that are in play and the usual exercises don't hit all the muscles that are needing work.
Thanks Mike! I have to be careful to not give any specific medical advice to people on here.. but Part 2 of this video should be very helpful! Also I can say that stretches are just as important (if not more so) than exercises for alleviating most forms of tendinitis. Here's a video I did for golfer's elbow, which you can use to extrapolate to the other side of the elbow: czcams.com/video/UF3OY-UhkIo/video.html I'll have to add a video specifically for tennis elbow to my to-do list. Feel free to use the feedback / request form I put in the video descriptions for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Thanks for this very informative video ! Do you recommend this exercise if you have tennis elbow ? or is tennis elbow mainly an inflammation of the brachioradialis ?
You're very welcome my friend! I have to stay very far away from anything that could be construed as giving specific medical advice to people on here.. but I can definitely add a video on tennis elbow exercises and stretches to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
@@DrGains thanks so much ! I just filled out the feedback form and i am looking forward to your next video on tennis elbow or any other muscle group !
Hai doc , Is it possible to make your wrist area bigger with workouts !?
Hey Dr. Gains,
Great Video about the Brachioradialis.
A quick question:
What is the best thing out there for the rotator cuff?
Probably an Indian clubbell i guess?
Also what exercises?
I think using clubbells is the best thing in generell maybe?
Since also the muscles around, which work with those and protect those at the same time like the lats and serratus are beeing worked with the clubbells in a kind a very natural way i suppose.
God bless you
I have an entire 10-stage online program built around how to strengthen the rotator cuff and protect against shoulder injury while weightlifting! Definitely not a question I could answer in a comment. You should check it out: www.dr-gains.com/max-gains-shoulder-program and shoot me an email at michael.kamalu@dr-gains.com if you're interested and I'll reply with the discount code! đ
Can you use an ez-curl bar for reverse curls?
I think at 7:38 you pointed to the ulna but said the radius.. You can confirm it. I may be wrong
Great video...
You're right. He meant and spoke about end of the radius.
You made anatomy and gains really simple. Awesome content.
Glad I can help!
Where is the link to the full video
Dr. Gains would you know any supplement for bone and joint health I can take so I can have good joints at age 40?
Hello my friend - I sure do! Here's the best collagen supplement that I recommend specifically for bone and joint health (it's the one I personally take): www.amazon.com/dp/B00K6JUG4K?ref=exp_influencer-72645be4_dp_vv_mat
You can see the other supplements that I recommend as well here: www.dr-gains.com/best-of-amazon#supplements
Can this lead to tennis elbow? Iâve got a pain in my left arm when I lift that feels like itâs either in my brachioradialis, or in the tendon at the bottom of my bicep which crosses the elbow. I suspect itâs from doing reverse curls, maybe with incorrect form, but I think it may have also come from one or more of my back exercises.
What about zottman curls?
I like doing them.
nice. i don't now how patrick dempsey has the knowledge and finds the time to create these videos but they are great
Stil waiting for part 2
It's coming. Within the next week đ
@@DrGains Great, looking forward for it
@@DrGains Perfect, your videos are the best.
Love this video - much more complex than I was lead to believe. PS: I have subscribed but do not get any notifications from you regarding new videos (or beta testing). Just an FYI as I have talked with two others who also don't get notifications.
Hey Daniel - glad you liked it! As far as being notified when I post new CZcams videos, do you know how to turns on channel post notifications? There's an alarm bell next to the subscribe button you can press. Other than my shoulder programs, which are now done with beta-testing, none others have been released yet. However, I can tell you that my Maximum Gains Total Back Program will be available for the beta-testers within the next couple weeks!! I'll be sending it out along with the discount codes to everyone who has added their name to the program's beta-tester waitlist đ
Great content! However I would prefer a total body workout program from you rather than individual body parts
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Could you include a free weight version of your exersises
Yeah I try to include them when I can.. but I hadn't filmed a free weight alternative for this and didn't have the time to. I'll add it to my list for the future though! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Love your content/ style. My challenge is that I've injured (tendinitis)? On my right elbow. Have tried hemp oil, CBD Oil & now undergoing PT. Guessing my haste & inappropriate exercise choices have got me here. Would you recommend the same exercise to rehab? Or ???
I would like to see both exercise variations more in action
It's on my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
@@DrGains I'm already subscribed... ;)
Just watched this to gain better insight. So basically training a bicep curl with a pronated grip maximally trains the brachioradialis because it puts this muscle in a fully extented position to start the contraction, whereas the supinated grip actually shortens the muscle at the elbow joint and thus bicep curls with a supinated grip actually don't have much brachioradialis activation unless you return back to neutral by pronation?
Plz make a video on good posture too...
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
@@DrGains thank u very much sir
Sorry but can't hear you man. Hard to believe you have a lapel mic. Sounds like you're in an echo chamber and very quiet, even at full volume on my phone.
Yeah.. I think my mic just sucks. And its the second one I've purchased. Feel free to shoot me an Amazon link if you have one on there you can recommend!
Do a video for neck, doctor
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
Would this exercise help for tennis elbow that is not resolving for 1,5 year, despite shoulder strengthening and tennis elbow exercises, shock wave and ultrasound therapy?
Hello my friend. Unfortunately I can't give specific medical advice on here.. and that would come very close. However, I could definitely do a general video on tennis elbow exercises in the future! (I did one on golfer's elbow a long time ago) If that'd be helpful, please feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available đ
GOAT
đđ
3:40 - I really hope you never listen to those people. I really enjoy your detailed breakdown of the muscles and how to apply an exercise to target every part. I learn more biology from your videos than I think I ever did in school
Thank you my friend - that's great to hear!
Love the content Doc. Great stuff.
Only gripe is the audio in all of your videos is very low. Even at max volume on my devices if there is background noise I can barely hear you.
Keep up the good work đ
Thanks for the suggestion and support!
Podcast?