If you want to build muscular forearms and aren't sure which muscles to focus on, you need to watch this video. Here I show you that one of the largest muscles in the forearm, responsible for a large portion of the size, is technically not even a forearm muscle. The brachioradialis is a powerful elbow flexor that also has the ability to pronate the forearm. Many will focus their entire forearm routine and exercises on wrist curls and extensions. This is a mistake when trying to build bulk in the forearm muscles. To start, it helps to review the anatomy of the lower arm. The brachioradialis starts at the upper arm bone, the humerus, and inserts on the distal radius (the thumb-side bone of the forearm). This muscle does not cross the wrist joint and therefore has no action on it. This means that the radial arm does not extend or flex the wrist like the other forearm muscles do. To work more you need to spend more time focusing on the actions of the elbow, specifically flexing the elbow. The position in which you do this matters. If you do it with the forearm supinated you will instantly place the most load on the biceps instead of the brachioradialis. To work the brachioradialis, you must have the forearm either in neutral or in a pronated position. This is where the controversy begins. Many will say that the brachioradialis is strongest in the neutral position of the forearm. This is true. But it does not mean that the muscle is fully activated in this position. It can achieve a great level of contraction when it is flexed at the elbow and pronated at the forearm. Does this mean that you should not train it in its neutral position? No. It means that you can choose exercises that allow you to train the hardest for progressive overload in this position but that you need to include a forearm exercise that allows you to train it from a pronated position. The most classic exercise for forearms is the reverse barbell curl. You can't do this with a straight bar to get a fully pronated position or with a Z-bar to get a more neutral position. Remember to adjust the weights to stimulate the muscles as we discussed above. Also, the amount of activation in the brachioradialis is highest with elbow flexion greater than 90°, so remember not to cut off the range of motion on any rep. You can do this with dumbbells as well. You can hold the dumbbell with an offset grip which will help overload the pronation and at the same time you can flex the elbow to optimally train the brachioradialis. The version shown is good for both and can be done with most dumbbells in any gym. The lat pulldown variation is another great option for achieving a reverse curl to train the brachioradialis for bigger forearms. The key is to keep the bar moving behind your head and not just stop there to take advantage of the increased activation with increased elbow flexion. However, when it comes to how to execute it, if you want to get muscular forearms, one of the easiest ways you can do it is to remember to pick up the weight when you are done. Yes, the position when loading the plates and putting them back in place is one of the best ways to activate this muscle and make it grow by repeatedly doing this throughout your training week. Not only that, you will be wanted more in the gym by not being the guy who never lifts his weights. If you are looking to get bigger forearms and want to start building your entire body at the same time, be sure to check out athleanxespanol.com at the link below. Start training like an athlete and get muscular forearms and a strong, athletic body in just 90 days by using the ATHLEAN-X Training System that best suits your current goals. For more videos on how to build bigger forearms and a stronger grip, be sure to subscribe to our YouTube channel at the link below and don't forget to turn on notifications so you never miss your new video when it is posted. Build Muscle in 90 Days - http://athleanx.com/x/forearms-musc... Subscribe to this channel here - /athleanxenglish