This Arm Muscle is Underrated (Don't Ignore it)
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- Опубліковано 9 лип 2024
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Timestamps:
0:00 Intro
0:49 Part I: Analyzing the Scientific Research
4:17 Part II: The Best Brachialis Exercises?
5:42 Part III: The Equalizer?
8:28 Part IV: Underhand vs Overhand vs Neutral Grip
10:01 Part V: Summary
References:
O'Hagan - pubmed.ncbi.nlm.nih.gov/7476067/
Pinto
Zab
Murray et al. - pubmed.ncbi.nlm.nih.gov/7775488/
Hudson et al. - pubmed.ncbi.nlm.nih.gov/30985...
Hudson et al. pubmed.ncbi.nlm.nih.gov/19124...
Brown et al. - pubmed.ncbi.nlm.nih.gov/16458...
Pedrosa - pubmed.ncbi.nlm.nih.gov/33977...
Kassiano - pubmed.ncbi.nlm.nih.gov/37015...
Maeo
McMahon
Sato - www.ncbi.nlm.nih.gov/pmc/arti...
Naito
Leonello et al. - journals.lww.com/jbjsjournal/...
Yamamoto et al. - pubmed.ncbi.nlm.nih.gov/28894...
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Hey all! Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY
Timestamps:
0:00 Intro
0:49 Part I: Analyzing the Scientific Research
4:17 Part II: The Best Brachialis Exercises?
5:42 Part III: The Equalizer?
8:28 Part IV: Underhand vs Overhand vs Neutral Grip
10:01 Part V: Summary
Hey I know this isn’t related to the video but is it normal if my arms tire out before my back when doing dumbbell rows to failure? And if it is will I still get muscle growth on my back?
@@Hey-cm6xn Well that means your arms are a weak link. Are you using wrist straps (lifting straps)? Almost everyone's arms, especially grip, is a weak link when using the heavy weights needed to properly stimulate back muscles to grow. So I would say if you use straps your problem will disappear. If you are already using lifting straps (properly using them that is) and still your arms are the weak link while attempting to fatigue back, then your only remedy is to strengthen your arms sufficiently. To directly answer your question (will you still get back muscle growth using suboptimal weights & reps) the answer is you will get suboptimal growth. If you want to get the most growth for your effort and time invested, you must do everything you can to maximize weight and reps per set. You got to go for it!
I'm a reverse curl fan...people look at me weird, but they really hit the brachialis and brachioradialis.
Me too, I like to do them single arm dumbbell.
Let them look. Your results will speak for them selves💪🏿
@@omegaman_Interesting, I always use an ez bar...I'll try it.
@@emanuelegaddi3545Definitely works 👍
I don't think people look at you funny but if they do, it's not because of the reverse curl
Always feel honored to see many Brazilian studies in these videos, our country may not stimulate science so much but our cientists are top tier.
Hammer curl gang checking in.
I just commented about the Hammer Curls.
Hammer Pull-ups smack just as hard
armwrestlers Value That muscle A LOT
Can confirm
@dankiusarmwrestling the freaky arms of Devon Larratt with that insane muscle he (and it appears only he, as no bodybuilder has this?) has that pops when the flexes his biceps n forearm!
@@davekennedy6315he's just built different
Yes but not as much as the brachioradialis
Well, if main function of Brachilis is to flex elbow joint, while in arm wrestling the main movement required is shoulder internal rotation, how come arm wrestler values it a lot?
Would be awesome to get a forearm video as well. Keep it up 👍
I do plan to have a video on this :)
You're speeding towards that 200K goal! Love to see this channel grow. Great video as always. 💯
One of the few channels that I have notifications on for. And no video has failed to impress thus far. Keep doing what you are doing, clearly it's working. 👏
Thank you so much my friend!
Yet another deep dive video! Excellent!!
Always down to learn about muscle groups I didn’t know I needed to train!
💪
Nice information as usual. Thank you for the hard work.
Thank YOU for checking it out :)
Another good video and very good explained
Really liked the summary at the end 👌
💪
Hammer curl bro checkin' in. Dumbbell preacher curls (1 arm at a time) roast both my brachialis and brachioradialis. I also adore neutral grip weighted pullups. 💪
Hammer Curls?
-standing hammer curls
-cross body hammer curls
-lat pull down hammer curls
-incline bench hammer curls
-cable behind the back hammer curls
-standing bent over single arm hammer curls
-preacher hammer curls
-spider hammer curls
-cable crucifix hammer curls
-alternating hammer curls
@@KenanTurkiye Yes please! 💪
@@nmnate : )
@@LordFluffingtonswide or narrow neutral grip pull ups?
@@zaiangelo4973both.
Was thinking about them lately: & pops the video - nice! Waiting eagerly for the vid about brachioradialis.
Haha, awesome. Hope the video was helpful, I'll have that video about the brachioradialis done at some point :)
hey my man i love your content. been watching for a long time. i havent really kept up with your channel lately. this video felt a little bit fast paced and im having a harder time taking in this info compared to your older videos. i hope you consider sowing down the pace a bit, this content is meant to be more informational than viral.
Excellent video!!
I hope you do a presentation on the forearm extensors and flexors.
I do plan to have this :)
@@HouseofHypertrophy I look forward to it!
way of the world, I went through a boxing injury and felt a tear between the elbow and bicep
I had no idea that muscle existed or what it's purpose was, thank God I ran into this vid
Just found this channel. Holy shit amazing videos.
BRO literally yesterday was trying to find something about this on ur channel
Haha, awesome! I hope the video was helpful :)
You know what? i never thought i'd implement a partial range of motion exercise in my routine, but i think that i will because i notice that while i'm at 30-50% of the range of motion my elbow starts to hurt so if i return to preacher curls just before that elbow pain starts to settle it while potentially expiriencing better gains or at least very simmilar gains, wich is nice coz i love preacher curls but i'm afraid of that elbow pain so it's nice to know that i can avoid it completely! Also the fact that people can have up to 5 or so heads it only means that we should train it more!
I hope it goes well! :)
Really cool!
Thank you my friend!
Will implement partials at lengthened biceps state during dumbbell preachers. Thanks!
A forearm video would be interesting to see. I think a lot of people get bogged down in all these smaller muscle groups that probably don't make a difference visually. I can't see a point in training supination or pronation, for instance. But are the wrist extensors worth training? I've seen diverging opinions
No there not worth training hammer curls and wrist curls all u ever need
There are 2 main muscle groups in the forearms that need to be hypertrophied, or 4 if you want full development: the wrist flexors, pronator, wrist extensors, and finger flexors.
The pronater will probably make the least difference, but in certain poses with your elbow fully extended and great lighting it will be especially noticeable. The finger flexors also won't make much of a difference in your forearm size, as its a deep muscle, but they can be trained with finger curls.
Brachioradialis along with wrist extensors will probably make the biggest difference in forearm size, they can be built with preacher hammer curls and standing reverse ez-bar curls, for further extensor isolation ig wrist extensions with ez-bar would suffice. For wrist flexors which also make a huge difference in forearm size, you do wrist curls.
@@trapps75 By doing hammer curls only you'll be neglecting the main function of the wrist extensors. So reverse curls should be done as well.
Do you really care about those muscles?
@@vicente09a-g92Obviously. I DEMAND 20inch forearms!
I would love to see some videos from you on fasting Vs daily caloric restriction on fat loss and muscle preservation. Or just some diet/fat loss style videos.
Yeah, only by the title I got it right, the fact that most ppl don't do hammer curls or reverse and wait to get a mid asthetic reasult😂 thankfully we have you, much respect
I guess you didn’t watch the video fully before typing this did you
He's quite right though. Pretty much no one does overhand grip curls and not too many focus on hammer curls. If most of the work consists in doing underhand curls, it may give you good results, but in the end the brachialis will be lacking size compared to the biceps and you'll have no brachioradialis. I know because that's what happened to me. I think Hammer curls are a complete exercise for the elbow flexors. You get all 3 muscles worked out and all of them will grow in size if you progress in this exercise.
yeah I saw the first minutes @@pokemonbacon1237 🤣, but for real most neglect those muscle becides arm wrestlers
isn't the cable face away curls the same as incline curls, just with a more challenging force curve? So wouldn't they both be the lengthened position? I remember in a past video, might be the ultimate bicep vid, where you categorize both as a lengthened exercise.
Been training for 16 years and my biceps were always a pain in the arse. I just used to do the same thing. Barbell curls, dumbbell curls etc just straight ones not a lot of effort and at the end of a workout when I was most tired. I switched to using cables. Facing away from the cable using two and keeping your arm stretched behind you and curling from there has totally been a game changer. And hitting the short head from the side pulling your arm across your body finished off by a barbell curl. Because you’ve established that mind muscle connection, and the cable keeps the tension on the bicep throughout the movement, your biceps are on fire after being pre exhausted ready for the barbell curls. Cables on my opinion are the way forward. Same for lateral delt work.
Love that you use music from “Home”
Home is awesome! :)
When I was young & had the energy to train arms I sometimes incorporated reverse curls, hammer curls & even Zottman curls just for variety - I had no idea what or where the brachialis was. Now I'm old & know what & where it is, but I've only got the energy to train arms indirectly via my chest, back & shoulder training. ☹
I think if you do direct work with correct angles you will see significant visual gains to your bicep peak, as the bigger two heads will have to be pushed up because of the bigger brachialis I got a friend whose a prime example of it.
The same would apply for training rear shoulders to get a wider and capped look.
Great video, though would appreciate a video about rhomboids, but still keep it up my man.
Thank you dude, I will have to check out the literature on that and see what I can come up with :)
According the Dr. Per A. Tesch, MUSCLE MEETS MAGNET 1993, Hammer curls work the Brachialis best.
Larry Scott, the first Mr, Olympia, 20+" arms (back when it was amazing) used a curved surface (convex rather than flat) Preacher Bench, taught to him by Vince Gironda, and did "burns" a half curl, that is curl the bar up underhand or neutral curls, and stop just before you get halfway up, to isolate the Brachialis, as if you go beyond half way up you trigger the biceps, and they take over the lift, from there, and slow negatives works there too.
Could you make a video on the serratus anterior? Truly an underrated muscle
would be cool to see some studies about training endurance
This channel will be one the biggest fitness channels on UA-cam in a few years.
Thank you my friend, I know you've been subbed to the channel for a long time! :)
@@HouseofHypertrophy I'm just happy to receive this amount of information wrapped for free, hahaha.
Hammer curl squad raise up!
Facts🗣️ favorite exercise
Favourite exercise since day 1 at the gym
As my contribution and my personal fav, reverse concentrated curls feels like there is no other force helping you on this earth besides your braquio, so i encourage to try them to see if someone gets that same effect as me
They feel terrible on the wrist
Magnificient channel
Thank you my friend! :)
2:44 incline curls target mainly long head of biceps thats why. It is a good biceps builder (with emphasis on the long head of the biceps).
There's no proof that it does. Even emg shows that. It targets the short head more, actually.
Could you record something about peptides? Please ❤
I only started doing direct brachialis training last week, let's see what kind of gains I was neglecting all this time.
Notice any difference?
Do a brachiorradialis video❤
I don't know why, but I have a disc herniation and doing curls exacerbates the neurological oddities into the groin/legs. So, I've stuck to hammer curls and it has 0 impact on my back. Why is that? Thanks to these videos, I will try out the cable face-away curls to get supination work in.
Do db hammer curls with elbows behind your back aswell
Doing barbell curls sitting on a decline bench ( decline in front ) and letting the bar touch my thighs with each rep , gives me an ideal combination of stretch and contraction , resulting in the best development i've seen in my biceps and brachialis.
Oh, that's very interesting to hear, thank you for sharing my friend!
Can you describe how you do this exercise in more detail or differently? Im not quite picturing it in my head.
@@jacobsvetich8735 I sit on a decline bench ( about 45 degrees ) in reverse ( the bench's decline in front of me ) with my legs stabilizing me ( in reality it's more of a half sit ) , i then take out the bar and lower it to my thighs. I curl it up as long as i feel resistance , then lower it again. About 8-12 reps. ( you could use an incline bench , but it's easier to place and replace the bar with a decline one ) For me personally this is an ideal range of motion to train my biceps without involving my lower arms too much , which happens when i do regular standing barbell curls. Of course it's all a question of anatomy : it's ideal for my lever arrangement ( upper arm length , lower arm length and their proportion to each other) , maybe not for somebody else's. Try experimenting with it to find out if it works for you.
The 20 seconds of information I need is somewhere in this 10 minute video...
I missed a comparison between W bars and straight bars, when doing preacher curls. I havr heard that the W bar engages the Bracchialis more.
Could you make a video about FOREARMS hypertrophy??🙏🙏
Before seeing what the data says, i do hammercurls but bringing the dumbell towards my sternum instead of directly in front. With the elbow slightly out away from the body it puts more direct stress on the brachialis to lift the weight. Works for me but lets see
Yea the cross body one arm dumbbell hammer curl that you do is an awesome exercise for the brachialis 👍
That's sounds like a great movement :)
Please Bring Video on Core or Abs and Chest Too As Soon As Possible
It’s so damn hard to grow, but it’s also hard to see unless you diet down.
I've personally never had trouble growing it, maybe adjust your technique?
But I do use DB preacher curls and concentration curls in my bicep training
Can i just not do hammer curls for the brachioradialis ???
Hammer curl with Kabuki Bar
Power Game
When I do Front Lever Pull Ups, with pronated grip I always feel fatigued the brachialis.
So does this mean that the biceps and brachialis have the same levarage to produce force at the same amount of elbow flexion? So it would be the lengthened to middle range of motion of a curl
Only way to isolate the brachialis is is to limit the involvement of the biceps.
I already have decent forearms so I don't train reverse curls or hammer curls anymore because it's my biceps are my upper arm weak point!
I think the brachialis starts the arm flex, and as the arm is flexing tighter and most of the stress gets passed to the biceps. They both. work together, but do more or less at different points. Revers curls would hit the brachialis harder. and hand supplanting the hand with dumbbell or cable curls would work the biceps harder. I like to work both, and do hammer curls with dumbbells or cables with ropes.
Alternate dumbbell curls and neutral grip pullups and you'll have monster arms.
At 4:58 dind't you mix it up. Traning in the end of ROM increases hypertrophy, not reduces it. BTW good job in general, I use your videos as inspiration for topics to read up on.
Strict one arm at a time dumbbell hammer curls for the win.
Based on my own training experience the grip position is not the primary reason for muscle emphasis swirching but rather the elbow position the various grips allow. I.e. underhand allows elbows to be tucked closer to the body therefore biasing the bicep whereas overhand will naturally result in a more flared elbow position therefore biasing the brachialis. Simple.
So I see the point of view you're presenting, but the data indicates grip position does certainly influence activity due to raw leverages and potential neural inhibition signals between the elbow flexors :)
So the perfect exercise would be partial Preacher Curls with an overhand grip ?
please create a channel with a Brazilian voice actor, this will increase your reach and also spread awareness of this incredible channel
Use more of resonance song in your video please 🙏
I am a fan of hammer band curls
Did I miss the part about Hammer Curls? I've always done hammer curls since they target my brachialis, and I've always had the biggest brachialis in school.
It pops out nice and sexy, and gets a fat pump when I do hammer curls and hammer pull-ups.
So hammer curls where called neutral grip curls in this video :)
Amazing video as always! Can't wait to see your take on brachioradialis, my favorite muscle in the arm
Use a piece of a pool noodle as a fat grip for db hammercurls
Thank you my friend, I look forward to making that video :)
Always important to look for "hidden" muscles that you aren't aware of and aren't being trained adequately by whatever exercising you are doing. Because it isn't just about how it looks, hidden weak muscles are potential INJURY sources.
I've trained 1/3 reps for over a year, with some of the best gains I've had in over 4 decades! As have all I train. It even enabled me, a single set once a week, to crack 18" calves! My book, Heavy Duty Memoir (on Lulu) delves into the why. Keep up the wonderful work!
Very interesting to hear, thank you for sharing!
Can you make a video about neck training?
I've been training neck with plate on it not only on flat bench but also on various inclines and declines. Works alright.
And rubber band work for neck twists, I loop a rubber band and hold it out with my stretched arms if I find nothing to hook the other end to.
I do plan to have a video on that! :)
Mentzer said doing curls with ez curl bar hit brachialis more than biceps
Both brachialis and radialis are hit during arm day hammer curls,reverse curls,drag curls with dumbbells. On THAT day,I'll take 4 sets of all 3 curl types TO FAILURE(zottman curls later. 10-12 reps per set or 48 reps per curl type.).Partial reps START the warm up for each curl type.
Definitely a bro.
support bro.
Thank you my friend!
I thought the incline curls and the face away curls were the same movement, given your arm is in the same position and the tension is coming from the same direction? If you see this could you perhaps explain what i may be missing?
There's no tension to the biceps or brachialis at the bottom of an incline curl as you're just holding the weight, with a cable there's always a resistance roughly perpendicular to the arm
Both of them are performed with the shoulders extended, but the resistance profile of the cable face away curl means the exercise is more challenging "earlier" in the elbow flexion (before 90 degrees of elbow flexion), where the biceps and brachialis are at a longer length. Conversely, dumbbell incline curls are most challenging at 90 degrees of elbow flexion and beyond, where the biceps and brachilais are at a mid to shortened length :)
@@drno62 cheers. 👍
@@HouseofHypertrophy thanks for your response. I remember you saying that in the video so perhaps my incline is lower than normal since I find the tension and difficulty at the stretched position similar to that of a cable curl. My arms are far behind my shoulders on incline so granted the curl is more difficult after 90°, roughly. However the stretch at the bottom is a killer and resembles the tension. 🤷♂️
Can you do one on jaw exercises if possible and what to do to get it bigger?
Eat Grape Nuts
Sounds unsafe and slimey.
Buy one of those rubber chewing balls/rings if really want a sharkjaw
Meet me behind the dumpster near papa Johns at 9, I gotchu 😂😂.
edit: on a real note, when you workout and gain muscle mass your face naturally gains mass as well. Only other things would be eating more hard foods like meat or chewing gum. Also HGH jaw is a real thing, but I don’t know about the health effects.
Should Cable curls be similar with inclined curls, as the position of the arm is "behind" the body, forming a similar angle? 5:15
Why cable biceps curls are long length and incline biceps curls isn't?
I tried overhand 21's once and the pump and soreness of the brachioradialis and brachial was unmatched
21's can be fun! very cool to hear you tried them out with an overhanded grip
I thought 21s were just a high school thing. Shortened partials are kinda useless. Might as well do a normal set.
Chris Sommer, gymnastics pro coach gives immense value to brachialis training 😁Remember rings specialists to a lot of BW straight arms exercises or straight arms with dumbbells 😁
Very underrate bicep muscle, i saw the tren twins doing hammer curls after normal curls and sure enough i did actually grow my biceps because of this.
After 80° elbow flexion brachiradioalis have better muscle moment arm. Then bicep but brachialis bad moment arm after 80° so we shouldnt do hammer curls for brahialis.
i think you should be making working out programs
Neutral grip pullup and hammer curl supremacy
Big 🐕 why are standing face away cable curls training the muscle in long length but seated incline curls are mid/short length? Looks to me like they're basically identical as far as your upper and lower arm angles in relation to your body.
Both of them are performed with the shoulders extended, but the resistance profile of the cable face away curl means the exercise is more challenging "earlier" in the elbow flexion (before 90 degrees of elbow flexion), where the biceps and brachialis are at a longer length. Conversely, dumbbell incline curls are most challenging at 90 degrees of elbow flexion and beyond, where the biceps and brachilais are at a mid to shortened length :)
"Don't neglect the Brachialis!"
"How do you train it?"
"By curling!"
... :D
So what you're saying is that I need to work my muscles that are on top of my muscles?
Haha, yep! :)
Hammer curls are the secret.
Would that be for regular preacher curls as well?
Which point specifically? :)
@@HouseofHypertrophy for targeting the brachilas? The video said machine preacher curls but are regular preacher curls ideal for the brachilias as are the machine ones?
Wait... I have only been training that muscle all along. I thought I was training biceps🤦♂️
I don't even see my biceps only those muscles 💀
I like to tie a rope to the push slide and pull the slide to me. Then I lay down looking up and pull it in using my tricep. Man your arms will look amazing, even your fingers will good.
I just wanna help with the algorithm
Thank you so much dude! :)
Do you think training the coracobrachialis also can gives you bigger arms?
Genetics. I have never done any forearm exercises and I have 16" forearms and 19 1/2" biceps. I wish my forearms weren't so big compared to my biceps.
I thought it was one of the bicep head
My Brachialis and brachioradialis are overdeveloped so I would like to isolate and grow my biceps. Please recommend 3 exercises.
How did u manage to grow them? :)
@@07.buddhi Heavy pull-ups and rows
My pick would be to do machine preachers (supinated or semi supinated), full supinated incline curls (or face away cable curls) and swap a vertical pull to supinated chins. A lot of folks will do hammer curls for 80% of a DB curl and then supinate at the top. Instead, try fully supinated the entire way. I find I'm a bit weaker in that position (especially with incline curls).
FOR THEE ALGORITHM!!!
Thank you my friend!
It's also worked when performing almost any back exercise.
Very suboptimal for brachialis. That's like using deadlift for lats or squats for hamstrings.
A lot of coaches and pros have said we get enough Brachialis stimulation from doing rows and other drills, so doing reverse curls and hammer curls is wasteful. I do think hammers or Zottman curls have value somewhere in a program.