Recently, a bodybuilding fan met Phil Heath and described his forearm/biceps connection in a unique way. He stated “it looked like there was another biceps stacked on top where the biceps and forearms meet.” This is fairly accurate for many bodybuilders when you see them up close, but applies to Phil Heath in particular. He probably does possess the best brachioradialis in the business since Ronnie Coleman has retired. The brachioradialis is the muscle group that ties the biceps and brachialis (the two heads of the biceps muscle group) to the forearms. When the brachioradialis muscle is fully developed, the arm takes on more of a complete look. The biceps and triceps flow directly into the forearms, delivering a very aesthetic and graceful visual fluidity.

In some literature, the brachioradialis is described as the forearm extensor. Regardless, it is the muscle which completes the arm and changes it from a collection of body parts to one complete beast of a muscle group. You should be hitting the brachioradialis with each and every workout. Here are some exercises which focus upon developing the brachioradialis.

Super-Slow Reverse Curls

Select an EZ-curl bar or flat bar with an overhand grip. Use a light weight, and slowly bring the weight up to chest level with zero swing from the back. While some body English can be useful with standard curls, it can be very detrimental (and lead to tendonitis) when used with reverse grip curls. Complete your reps very slowly, with a 6 to 8 second positive movement (up) and a 4 to 5 second negative movement (back down).

Zottman Curls

These are also referred to as dumbbell hammer curls. Grab a pair of medium-weight dumbbells and hold them parallel to one another. Slowly complete bicep curls, keeping the dumbbells parallel and emphasizing the effort exerted upon the brachioradialis. You should complete this movement second in your routine, or first (immediately following biceps curls) if super-slow reverse curls are not used. In other words, this is a compound movement requiring both the brachioradialis as well as the biceps.

Wrist Rope Curls

Locate an empty triceps rope pressdown machine, and put 30 to 50 pounds on the pin. You’ll want to go light for this movement. Complete overhand wrist pressdowns, emphasizing the forearms as you move the rope. Try to feel the burn in your muscles.

Standing Plate Holds

These are a simple way to finish your workout. Pick up a 45-pound weight plate and hold it to your chest using on your hands to keep the weight in place. You should be able to last 30 to 90 seconds before the burn becomes unbearable. Take a 1-2 minute rest, and then do it again! This should be your last movement.

You should be training the brachioradialis with 4 to 8 sets. It can take place at the end of your back and/or biceps day, or perhaps on its own day. Some bodybuilders prefer to leave a day for minor body parts, such as calves, forearms, neck and abs.

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