Men who are involved in fitness and bodybuilding pay a lot of attention to working out their arms. Typically, the emphasis is on the biceps and triceps, and the forearm is neglected, as it receives some stress during almost any arm exercise. Large shoulder muscles are good, but in order for the arms to be fully developed and look really strong, you need to work the forearm separately. The brachioradialis muscle is the largest muscle of the forearm. Today we will talk about his training.

General information

The second name for the brachioradialis muscle is brachioradialis. Its function from an anatomical point of view is to flex the arm at the elbow joint. The muscle is located on the outside of the forearm and attaches to the outer edge of the humerus.

The developed brachioradialis muscle gives the arms an athletic, masculine appearance, but this is not the most important thing. With regular muscle training, the capabilities of the biceps increase, which is certainly a useful bonus. So it's definitely worth training this little muscle.

Even a simple hang will allow you to work out brachioradialis on the horizontal bar. Grab the horizontal bar with an overhand grip shoulder-width apart and try to hang for as long as possible. And you will feel what forearm work is like.

Of course, a more effective way to train on the horizontal bar, which, in addition to the forearm, also involves the biceps and back, is pull-ups. If you want to develop the brachioradialis muscle, choose pull-ups with a straight, narrow grip.

Place in the training program

In order for muscles to develop harmoniously and relax, you need to exercise according to a clear program. As you know, biceps and triceps, and indeed all antagonist muscles, are worked on different days. The brachioradialis muscle works with the biceps, so you need to train them on the same day. Then the next day the muscles will recover and be ready to work again.

It is not advisable to train biceps on one day and brachioradialis on another. This will lead to chronic forearm fatigue. After all, on the first day it will receive an indirect load, and on the second - a direct one. Since the forearm muscles get tired faster than the shoulder muscles, they should be left for the end of the workout.

What to do if it hurts?

Sometimes it happens that the brachioradialis muscle hurts. How to treat it? This is a common question among newbies. As already mentioned, the pain of this muscle in most cases is caused by an ill-conceived training plan. A large amount of lactic acid accumulates in the muscle, and it “aches” at the first load. The problem can be solved simply - the muscles need to be given a few days of rest. During this time, the athlete will have time to review his training schedule.

For greater effect, you can anoint the muscle with some ointment for bruises. If it doesn't help, you should consult a doctor; there may be a muscle strain.

Sports and Fitness

Brachioradialis muscle: training. How to pump up?

October 8, 2016

Men who are involved in fitness and bodybuilding pay a lot of attention to working out their arms. Typically, the emphasis is on the biceps and triceps, and the forearm is neglected, as it receives some stress during almost any arm exercise. Large shoulder muscles are good, but in order for the arms to be fully developed and look really strong, you need to work the forearm separately. The brachioradialis muscle is the largest muscle of the forearm. Today we will talk about his training.

General information

The second name for the brachioradialis muscle is brachioradialis. Its function from an anatomical point of view is to flex the arm at the elbow joint. The muscle is located on the outside of the forearm and attaches to the outer edge of the humerus.

The developed brachioradialis muscle gives the arms an athletic, masculine appearance, but this is not the most important thing. With regular muscle training, the capabilities of the biceps increase, which is certainly a useful bonus. So it's definitely worth training this little muscle.

To train the muscles of the forearm, and the brachioradialis in particular, use dumbbells, a barbell, a horizontal bar or special exercise machines. Sometimes sports equipment such as wrist expanders and wrist rollers is used. There are also indirect methods for working the brachioradialis muscle. These include: playing sports with weighted bracelets, working with a punching bag while wearing weighted gloves, and jumping with a weighted jump rope. Therefore, anyone who wants to work on brachioradialis can easily do it even at home.

In this case, hammer curls are perfect. They are quite simple to perform. Starting position - standing or sitting on a bench with dumbbells in your hands. The back is straight, arms straight, palms facing the body. The hand with a dumbbell resembles a hammer, which is where the name of the exercise comes from. Along with the exhalation, the arms are bent towards the shoulders (simultaneously or alternately). There's no point in swaying. The weight of the dumbbells must be selected so that the tenth bending is difficult.

Another exercise that allows you to train brachioradialis using dumbbells is Zottman curls. The starting position is the same as in the previous exercise. Here you also need to bend your arms. The only difference is that during bending the arms are turned with the palms facing the body, and during lowering - with the palms facing the floor. Consequently, in the first phase of the movement the biceps works, and in the second - the brachioradialis muscle. The movement should be done slowly, without jerking, especially the second phase.

Working out brachioradialis using a barbell

The barbell also provides an opportunity to work the brachioradialis muscle. Overhead grip curls are suitable for these purposes.

Starting position - standing, feet shoulder-width apart. The projectile is taken with an overhand grip of medium width. As you inhale, you need to lift the barbell to your chest by bending your arms. As you exhale, lower the barbell under control, trying to feel the muscles working. Essentially this is the same movement as in the second phase of Zottman curls.

Pull-ups for the brachioradialis muscle

This is perhaps the easiest way to work this muscle, since there is a crossbar in almost every yard. Do not neglect exercises on the horizontal bar, because this simple exercise for working with your own weight allows you to pump up almost your entire body. By the way, the wider the horizontal bar, the more the forearm is involved, since, among other things, it is also responsible for grip strength.

Even a simple hang will allow you to work out brachioradialis on the horizontal bar. Grab the horizontal bar with an overhand grip shoulder-width apart and try to hang for as long as possible. And you will feel what forearm work is like.

Of course, a more effective way to train on the horizontal bar, which, in addition to the forearm, also involves the biceps and back, is pull-ups. If you want to develop the brachioradialis muscle, choose pull-ups with a straight, narrow grip.

Place in the training program

In order for muscles to develop harmoniously and relax, you need to exercise according to a clear program. As you know, biceps and triceps, and indeed all antagonist muscles, are worked on different days. The brachioradialis muscle works with the biceps, so you need to train them on the same day. Then the next day the muscles will recover and be ready to work again.

It is not advisable to train biceps on one day and brachioradialis on another. This will lead to chronic forearm fatigue. After all, on the first day it will receive an indirect load, and on the second - a direct one. Since the forearm muscles get tired faster than the shoulder muscles, they should be left for the end of the workout.

What to do if it hurts?

Sometimes it happens that the brachioradialis muscle hurts. How to treat it? This is a common question among newbies. As already mentioned, the pain of this muscle in most cases is caused by an ill-conceived training plan. A large amount of lactic acid accumulates in the muscle, and it “aches” at the first load. The problem can be solved simply - the muscles need to be given a few days of rest. During this time, the athlete will have time to review his training schedule.

For greater effect, you can anoint the muscle with some ointment for bruises. If it doesn't help, you should consult a doctor; there may be a muscle strain.

Men involved in bodybuilding devote a lot of effort to pumping up their arm muscles. Developed, powerful shoulders look impressive, but to make your arms look truly strong and harmonious, you need to train the brachioradialis muscle. Not all athletes pay attention to it, although the benefits of working with this muscle are invaluable for an athlete. The load on it will increase the volume of the forearm, and with proper effort will make the arms truly impressive.

The brachioradialis muscle, or brachioradialis, is the largest muscle of the forearm. Its anatomical function is to flex the forearm at the elbow joint. It is located on the outside of the forearm, attached to the outer edge of the humerus.

It should be mentioned that the brachioradialis muscle allows you to achieve not only the visual effect of large arms. With regular training, the functionality of the biceps increases - a kind of “bonus” for the athlete. The number of weights lifted increases. Thus, the brachioradialis muscle is worthy of attention and time for individual exercises in the training program.

Traditionally, dumbbells, barbells or special exercise machines are used for the muscles of the forearm and, in particular, the brachioradialis. Exercises on the horizontal bar, as well as sports equipment designed specifically for improving the hands - a wrist expander and a wrist roller - are useful for achieving the goal. There are also indirect methods that load the brachioradialis muscle - a rubber bracelet that is worn on the wrists during training, a punching bag with weighted gloves, and a weighted jump rope. Therefore, the answer to the question “how to pump up the brachioradialis muscle at home” can only be positive, given the variety and availability of methods.

How to pump up the brachioradialis muscle with dumbbells

• You can stand or sit while performing the exercise. Dumbbells must be held in both lowered hands, with the palms turned inward, towards the body. Inhale, bend your arms, lifting the dumbbells to your shoulders. At the end of the movement, exhale. Try not to rock your whole body at the same time. If you can’t do without swinging, then you should reduce the weight of the dumbbells.

• The athlete is sitting. The arms are lowered to the body, the palms are turned inward. Inhale, hold your breath and at this moment bend your arms at the elbow joint, simultaneously turning your hand towards you and raising your elbow. When you finish the movement, exhale. Perform alternately with each hand.

Barbell training

• In a standing position, place your feet shoulder-width apart. Use an overhead grip. The hands are lowered. Inhaling, slowly bend your forearms to lift the barbell. Exhale and lower it. All movements must be performed carefully, without slouching and avoiding haste.

• In a standing position, place your feet shoulder-width apart. Use an underhand grip with your hands down. Inhaling, bend your arms to lift the barbell. Exhale and lower it.

For more efficient muscle work, change your grip width. Make movements smoothly, without jerking.

An athlete who wants to pump up the brachioradialis muscle needs to know about pull-ups on the horizontal bar, which, in combination with other exercises, will allow you to form a beautiful forearm. The horizontal bar is an effective simulator, the operation of which is quite simple and allows you to achieve results in a short time. It is suitable for those who are wondering how to pump up the brachioradialis muscle without dumbbells. You need to know that the thicker the bar of the horizontal bar, the greater the load on the brachioradialis muscle and the forearm as a whole.

How to pump up the brachioradialis muscle on the horizontal bar

• Grasp the horizontal bar with an upper grip. Hang on the bar of the horizontal bar, placing your palms shoulder-width apart. It is advisable to hang for one to five minutes in one approach.

• Use the upper reverse grip to grab the bar of the horizontal bar. The palms are directed towards the face, the gap between the little fingers of both hands is 15–20 cm. On average, it is advisable to perform 12 pull-ups per set.

When starting to work the brachioradialis muscles, an athlete needs to include exercises for them in the training program in order to obtain the greatest benefit. Guided by the principles of choosing loads, dose and alternate exercises correctly. It is known that it is more effective to pump brachioradialis after loading the biceps. Thanks to this you will achieve double results. You need to be strictly systematic, increase the load gradually, devoting enough time to pumping up the muscle. Breaks between approaches are very important, the duration of which depends on the age and fitness of the athlete. When lifting heavy sports equipment, we must not forget about safety precautions. Movements should be smooth and careful.

By diligently training the brachioradialis muscle, you will soon be able to boast of pumped up forearms and really strong arms.

Brachioradialis muscle pain occurs when the muscles in the forearm are overstrained. The brachioradialis is a muscle that serves to provide flexion at the elbow as well as support wrist extension, and it spans the length of the forearm just above the outside of the elbow to the greater side of the wrist. An example of this muscle activation can be assessed when lifting a suitcase upward with the palms facing the ground and the elbows positioned at the sides of the body. In this article we will look at the treatment of pain in the brachioradialis muscle.

The brachioradialis muscles return the forearms to a neutral position after they have been curled or pronated. Additionally, this muscle stabilizes the wrist when grasping objects and prevents wrist bending, a movement that your hand and wrist flexors will do with powerful grasping movements. Another function is to stabilize the elbow as it moves very quickly and develops high centrifugal forces - a common occurrence during impact. .

Symptoms of pain

Pain in the brachioradialis muscle may be assessed if the muscles in the forearm become very tight, sending shooting pain up the forearm or elbow during use. Some cases include pain that can spread to the back of the hand and even to the index finger and thumb. The pain is often confused with a condition called tennis elbow, but it is due to inflammation of the elbow tendons due to overuse. Moreover, pain in the brachioradialis muscle is only a source, not a cause.

Pain may be felt during the following movements:

• Turing the doorknob.
• Handshake.
• Drinking a cup of coffee.
• Using a screwdriver. ?

What causes pain in the brachioradialis muscle

Overexertion is one of the main causes of pain, and it occurs due to overworking the muscles for long periods of time. This causes the muscles to become tender and eventually cause pain. Manual labor is the most likely causative action leading to pain. But activities such as playing tennis or even typing on a computer for long periods of time can also cause brachioradialis muscle pain since they all involve repetitive motion. Typically, the pain is associated with frequent lifting, twisting, or holding objects, which can increase stress levels on this muscle, leading to forearm pain.

Sudden trauma can also be a cause, as brute force or a fall can damage muscle tissue. A muscle can pull or tear if it is strained from doing something it is physically unable to do, resulting in injury. Injury to the muscle can cause severe pain at first, which often progresses to more severe pain, as well as stiffness, tenderness and swelling, requiring treatment for brachioradialis muscle pain. .

Treatment of pain in the brachioradialis muscle

After an injury or muscle strain, treatment options often include pain control, a healing period, and restoration of function. Physical therapists can help develop customized rehabilitation plans to suit each patient's unique needs. The following are the treatment methods used:

Initial care: After a muscle injury, rest the affected arm for 48 to 72 hours. This will help the healing process. Applying ice at 20-minute intervals every 1 to 2 hours will help minimize swelling. However, elastic compression wraps are suitable for severe cases of swelling. If the pain and swelling is caused by a rough injury, it may be helpful to elevate the affected arm to reduce any internal bleeding if present. Pain in the brachioradialis muscle can be relieved and treated with medications at the discretion of your doctor.

Range of Movement Exercises: Gentle stretching exercises can be performed depending on the level of pain currently being experienced. Bend and straighten the elbow and wrist, and rotate the wrist for at least five minutes are good ways to begin a set of movement exercises. A more advanced stretch involves reaching your shoulders behind your back with your hands until a slight tension is felt through the front of your elbow and shoulder. Hold the position for 10 to 30 seconds, deepening the stretch with each inhalation. Dynamic stretching can be achieved by rotating the affected arm back and forth with the palm facing inward.

Isometric exercises: This involves contracting the brachioradialis muscle statically for a period of time. This can be achieved by holding dumbbells while standing and lifting the weight about 7cm forward and holding the position. Repeat this exercise until you reach a point where your elbows can become fully bent, which will happen over time.

Strength training exercises: It is best to seek advice from a physical therapist to determine how soon you can begin lifting heavy weights. Pain in the brachioradialis muscle when twisting can prevent a person from performing these various exercises. Therefore, caution is given not to overexert the muscles again to risk re-injury. .

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Proximal attachment. Lateral surface of the humerus, lower part of the lateral intermuscular septum of the shoulder.

Distal attachment. Styloid process of the radius.

Function. Bends the forearm at the elbow joint, places the hand in an average position between pronation and supination.

Palpation. The brachioradialis muscle lies most superficially on the lateral side of the forearm and gives the upper part of the forearm its characteristic shape.

To localize the brachioradialis muscle, the following structures must be identified:
. The lateral epicondylar ridge of the humerus is a vertical ridge on the lateral surface of the humerus; begins just above the lateral epicondyle.
. The styloid process of the radius is located on the lateral surface of the distal end of the radius.

To localize the brachioradialis muscle, flex the elbow joint against resistance and keep the forearm in a neutral position without pronation or supination. Rest your thumb and forefinger on the surface of the table, clench the remaining fingers into a loose fist.

The brachioradialis muscle is clearly visible under the skin. Keeping the patient's forearm in a neutral position, palpate the brachioradialis muscle from its insertion on the humerus to the tendon insertion on the radius above the styloid process.

Pain pattern. Pain is felt along the entire length of the brachioradialis muscle, starting at the lateral epicondyle of the humerus and reaching the dorsum of the bridge between the thumb and index finger. Pain in the brachioradialis muscle is often called “tennis elbow” and is accompanied by a weakening of the compressive function.

Causal or supporting factors.

Excessively strong or repeated squeezing of large objects.

Satellite trigger points. Extensors of the hand.

Affected organ system. Respiratory system.

Associated zones, meridians and points.

Ventral zone. Manual lung meridian taiyin. LU 4-6.

Stretching exercise. From a seated position, straighten your supinated (outwardly rotated) shoulder to its fullest extent and fully straighten your hand and fingers to increase the stretch in your forearm. Rest your palms on the seat so that your fingers point back.

Strengthening exercise. Stand up straight, lower your arms along your body, turn your palms outward. Bend your forearms without moving your elbows away from your body. Pull your palms towards your shoulder joints. Slowly return to the starting position. Perform bending on a count of 2, return to the starting position on a count of 4.

Repeat the exercise 8-10 times, increasing the number of repetitions as your strength increases. To increase this, you can use dumbbells.

D. Finando, C. Finando