Biomechanics quick tip- bigger biceps

myosin · May 4, 2009

First off- About once a week for the next few weeks I hope to share some very simple on biomechanics that, when added up over the long run, do make a difference in muscle size.

Secondly- if/when I finally post a pic, I am not some mass monster or cut-freak. I've competed a couple times YEARS ago, but must admit, I just love to eat too much

One of my degree's is in Kinesiology/biomechanics and I have a heart to teach. Currently though I am about as serious as I've been in the past with getting back in shape (although with 5x more responsibility it's ALOT harder).

Bigger biceps: develop the brachialis muscle. The brachialis is a small muscle located directly beneath your biceps, about the size of boneless chicken breast

It's primary function is flexion, however, it does not get activated much during a biceps curl.

It's greatest degree of activity/involvement is when flexion occurs with a pronated (palms down) grip. The biceps lose a lot of their involvement and the brachialis takes the brunt of it.

By doing reverse curls on a straight bar (and variations on the preacher, etc.) on a regular basis, I'm sure you will see some noticeable improvement in 6-8 weeks.

EDIT- per Locutus61 question (I actually wanted to address this and forgot, thanks!)

There is also the brachioradialis muscle that you will see "pop-up" during hammer curls. Do not confuse this with the brachialis muscle. The brachioradialis muscle is a forearm muscle that crosses the elbow joint and aids in flexion. As far as hammer curls go though, I would suspect the brachialis may have some activation, but still not to the isolation that reverse curls would.

A VERY anecdotal way to experience this is to perform a bicep curl, palms up, and feel your bicep flex, then, on the next rep, turn the dumbell over, palms down, and perform a curl. You will feel a SIGNIFICANT decline in bicep activation.

locutus61 · May 4, 2009

How about during Hammer Curls.

xxsuprman22xx · May 4, 2009

Great post myosin. Any refrences for this?

Pericles · May 4, 2009

locutus61 said:
How about during Hammer Curls.

thats not pronation

mental1 · May 4, 2009

Movements of the body always interests me especially from a biomechanics standpoint. Keep them coming...thanks... Mental1

penance · May 4, 2009

thanks myosin!!
please keep writing about biomechanics on other bodyparts

mojo jojo · May 4, 2009

I tried this today and I have to say that I definitely think there is something to this. While pumped my biceps looked noticebly bigger then the normally do when pumped. I am certainly going to continue with this and see what happens.

Thanks for the tip.

myosin · May 5, 2009

Packed away...

xxsuprman22xx said:
Great post myosin. Any refrences for this?

Unfortunately suprman all my notes and books from my Kine BS is packed away in my parents storage shed an hour away (I think alot of the notes are gone besides). Ideally I do like to have some sort of reference to pass along with things like this. Sorry.

myosin · May 5, 2009

Good to hear...

mojo jojo said:
I tried this today and I have to say that I definitely think there is something to this. While pumped my biceps looked noticebly bigger then the normally do when pumped. I am certainly going to continue with this and see what happens.

Thanks for the tip.

Thanks for the comment Mojo- good to hear. After 4-6 weeks you can then switch angles a little such as on the preacher curl bench.

nickman... · May 5, 2009

nice tip.... I'll have to give it a shot....

617ricky · May 5, 2009

So what would be a good way to work this in? Do a few sets of reverse curls, in addition to regular bb/db curls?

SacToSD · May 5, 2009

I've been doing reverse curls w/ a straight bar for about 6 weeks, now, and have noticed an improvement. I started doing them to get the outside of my forearms because reverse wrist curls suck. The added bonus of hitting the brachialis is nice, though.

myosin · May 5, 2009

Yes, sorry...

617ricky said:
So what would be a good way to work this in? Do a few sets of reverse curls, in addition to regular bb/db curls?

Good question Ricky, sorry I wasn't more specific. Because this exercise does not directly work the biceps, you surely need to keep your bicep exercise. This would be in addition to whatever you current routine is.

One thing you could do is perform them on your chest/tri day (or something similar) at the end of your workout. This way, they will not be exhausted as much on your back/bi day and you can put more energy/force into it.

3 sets of 8-12 should suffice. Being a "smaller" muscle and a "single joint" exercise, I would take no more than a minute rest between sets, perhaps 30-60 (you are going to feel it).

loganb_football · May 6, 2009

Preacher curls will develop the brachialis as well... Someone mentioned hammer curls before, and yes they do work the brachialis but maybe not as much as a prone grip. But if you take in the amount of weight you can use on a hammer curl vs. a reverse curl, I would imagine there are about the same as far as development.

myosin · May 6, 2009

Want the "most bang for your buck"...

loganb_football said:
Preacher curls will develop the brachialis as well... Someone mentioned hammer curls before, and yes they do work the brachialis but maybe not as much as a prone grip. But if you take in the amount of weight you can use on a hammer curl vs. a reverse curl, I would imagine there are about the same as far as development.

For the most, I would support the first half of your contribution logan. The brachialis does get work during a bicep curl.

What I am looking for though is simply the idea of getting the "most bang for your buck" philosophy/training. Hammer curls will incorporate several muscles, brachioradialis, brachialis, and biceps. The reverse curl simply gives you the most direct work while significantly decreasing accessory help from the biceps.

If one were pressed for time and could only do one biceps exercise, I do suppose the hammer curl would be a viable choice to hit several muscles at one time (although I personally would choose either spider curls or incline bench curls b/c I love the pump from them

).

Thanks for the input!

loganb_football · May 6, 2009

myosin said:
For the most, I would support the first half of your contribution logan. The brachialis does get work during a bicep curl.

What I am looking for though is simply the idea of getting the "most bang for your buck" philosophy/training. Hammer curls will incorporate several muscles, brachioradialis, brachialis, and biceps. The reverse curl simply gives you the most direct work while significantly decreasing accessory help from the biceps.

If one were pressed for time and could only do one biceps exercise, I do suppose the hammer curl would be a viable choice to hit several muscles at one time (although I personally would choose either spider curls or incline bench curls b/c I love the pump from them ).

Thanks for the input!

I absolutely agree with you. The reverse curl is probably more effective. The brachialis gets hit very hard in the bicep preacher curl due to the angle and leverages of the arm. Would you say the pronated arm preacher curl to be a very effective exercise for developing the brachialis?

myosin · May 6, 2009

Final answer: EMG analysis...

loganb_football said:
I absolutely agree with you. The reverse curl is probably more effective. The brachialis gets hit very hard in the bicep preacher curl due to the angle and leverages of the arm. Would you say the pronated arm preacher curl to be a very effective exercise for developing the brachialis?

This was a good question. Because again, I'm thinking what will give us the maximum good.

I do think the brachialis will get a lot of work on a preacher. The question is though, how much activation/direct work does the brachialis receive on the preacher with a supinated grip (regular biceps curl) vs. the reverse curl? I have no idea!

I suppose the best answer would come from a comparative EMG study (yes, they aren't 100%, but if done right, can provide valuable information).

maldorf · May 6, 2009

I am not a big fan now of doing reverse curls. Long time ago I would do them all of the time, but I suffered a pretty bad injury doing them. I strained something in my forearm that caused nerve damage. I think it was the superficial radial nerve. I saw a speicalized doc about it and he confirmed the nerve damage. To this day that forearm is not normal. Reverse curls place an unnatural and exaggerated amount of stress on the dorsal part of the forearm, the extensor side. This is where my injury happend. The nerve pain was so bad that I could barely grip a pencil and couldnt even think about lifting weights for about 4 weeks or so. Of course it had to be my right arm!
IMO doing reverse barbell curls is not worth the risk of injury. If I were going to try to empahsize the brachialis, I would do dumbell hammer curls.That nutral grip is much safer and natural.