Jeff Cavaliere C.S.C.S. is a fitness instructor and creator of Athlean-X. He uploads material to YouTube in which he shares insight and knowledge about how to increase strength and size in certain muscle groups. In the latest video, he shows you how to grow stronger and larger lower arms by paying special attention to two muscles: the brachioradialis (extensor carpiradialis) and the extensor capi radialis.
Cavaliere suggests that you focus on the elbow flexion when targeting the brachioradialis. Cavaliere recommends using a straight or EZ bar to perform reverse curls. This will pronate your grip, and position the brachioradialis more than the biceps. To ensure that the brachioradialis, not the brachialis, is doing all of the work, he recommends that you reduce the movement in the curl by starting at your waist, then moving to the top, performing the reverse drag curl and raising it in a straight line.
The extensor carpi radioalis is activated by extending the wrist. To hire this muscle in the exact same curl you just need to raise your wrists above the top. Cavaliere states, “This will simultaneously hammer both muscle groups and lighten them up in a way that you have probably never experienced.”
Progressive overload is a key factor in muscle development. Cavaliere also recommends a dumbbell hammer curl workout, where you can raise more weight. The motion pattern and lack of complete pronation make it difficult to hire the biceps and brachialis here. However, he mentions that it can be used in conjunction with the reverse curl.
PhilipEllis
PhilipEllis is an independent journalist and author from the United Kingdom who covers popular culture, relationships, and LGBTQ+ issues.
