A Super Secret Bicep & Forearm Exercise (Shhhh Don't Tell Anybody)

I call it the Rolling Reverse Curl.

As you can see, it’s a reverse curl combined with a wrist extension. But, it’s a little more than that.

First, the reverse curl trains a muscle that you may have never given any thought to. The brachialis.

The brachialis tucks under the bicep. It is a relatively small muscle, so some say you shouldn't waste time trying to make it grow. But, you’re a natural lifter trying to build bigger arms, so you can’t afford to leave anything out.

The brachialis and the biceps share a job with one another, which is flexing the elbow. Since they do the same thing, is it possible to target just the brachialis?

We can't totally take the bicep out of the movement, but we can emphasize the brachialis. We have to use the length tension relationship of the biceps to limit its effectiveness.

Learn More About Length Tension Relationship Here.

Since the brachialis only attaches to the elbow it has only one job, which is to flex the elbow. The biceps also attaches to the shoulder joint. When the shoulder and the elbow are both extended, the bicep enters a state called passive insufficiency, which is a fancy way of saying it’s too stretched and can’t properly generate force. When the elbow and shoulder are both flexed the bicep enters active insufficiency, which is a fancy way of saying the biceps are too contracted and can’t generate much tension.

Putting the biceps in passive or active insufficiency will allow the brachialis to put in work.

Also, the biceps supinates the forearms (points the palms up). So, when the forearm is pronated (palms down) the biceps is also at a disadvantage and the brachialis can do some work.

For the forearm, the momentum generated by the bicep and brachialis will allow you to use a bit more weight and do more reps than you would while using a standard wrist extension.

Give it a try and shoot me an email when you do. I want to know how it works for you!

Wilfredo Thomas