How To Grow Wider/Thicker Biceps | Brachialis Exercises
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- Опубликовано: 27 дек 2024
- Want to grow bigger/thicker/wider biceps?
It comes down to training your arms differently, spending a little less time on your biceps and focusing on your brachialis. It's the muscle that makes your arms look fuller and rounder.
Most people have a hard time connecting with it so I wanted to shoot a quick video and give you some tips on how you can isolate your brachialis and no, it's not just simply doing hammer curls because for most people that won't work. You need to put stress directly onto it and with these three exercises you should have no problem getting it to grow!
I love how short and to the point these videos are. I can't stand watching a 12 minute video for something that can be explained in a third of the time. Trying this today.
Edit: Subscribed. I tried this with his higher reps tip from his other videos and thought my arms were gonna fall off. Your forearms will *light up*
"hey what's up youtube, it's your boy, don't forget to smash that like button fam, rate, review, subscribe etc etc etc"
agreed! To the point and not confusing.
Texasaurus athelenx is amazing, but yeah his videos are long af
Longer videos=more monetization
i agree
This guy earned my Subscription in 1 video. He’s intelligent, soft spoken, humble and most important Legit!!
I usually don’t respond to negative but don’t put down someone else in the comments.
I’m just here to teach what has helped me transform. Might not always follow kinesiology dogma but who cares, it works...
I’m sure you’re an incredibly impressive human specimen who has helped hundreds of people better themselves ....or a keyboard expert.
Don’t waste time on negativity, make some videos and help some people.
hhhk20 you got no fucking life bro. People like you who perpetuate hate are what is holding the human race back to unlocking our full evolution potential, maybe you should join a cult or something instead of trolling RUclips channels spouting rhetoric and credentials, everyone here doesn’t care about specifics, we just care about “improving” if you had any respect for yourself you would respect others opinions and views.
To be honest hhhk20 is partially right, but its a shame he doesnt know how to give constructive criticism without being a douchebag. You are giving us other kinesiologists a bad image. As for the exercises shown in this video; yes they will give you you bigger brachialis but not on account of radial deviation giving you a bigger stimulus but because it stimulates the muscle in a DIFFERENT way, as in it engages different motoric units inside the muscle.
The video is just fine and gives good advice to regular people who just want to better their pshysique. If you as a person with a kinesiology degree think youtube is the place to look for new information, then i think you dont deserve to call yourself a professional. Maybe there are a few channels on here that have information based on actual studies, otherwise i suggest you learn how to use PubMed and other databases.
@hhhk20 that's interesting, this is the same exercise my physical therapist had me do after having my biceps muscle reattached. The PT's main concern was getting my brachial muscle to compensate for the bicep while it was healing.
@hhhk20 I'm just sayin, unless your arms look like his, I know who I'm listening to.
As a garage gym guy, I seriously appreciate your concise and practical workouts. No fluff. Much appreciated man
Nice last name.. Korsgaard here
@@zakattack467 Skol!
" I'm open to learn...." - says the master. Reminds me of the beginner willing to learn from a master, and the master, who is willing to learn from anyone. Respect.
Ok
@@Radiuhh ok
A true master never quits learning.
This man is one of those guys/channels/voices that you wanna keep subscribing to. He's modest and humble in his speech and approach. He simply shows instructions as opposed to preaching them and places it up to you to follow up if you will. Love his approach, mannerism, and the Herculean physique. Keep up the good work brother. And again, I wish I could subscribe more than once.
This guy has some really good content and his physique is great...not like the steroid RUclips "fitness experts" keep up the good job man!!!
Thank you!
Yeh he only does a couple cycles a year. Not full time roid junkie. But he for sure on some juice
safat abdalwasi how is that jealousy he just stating facts it is not likely to get that big naturally
erik ' you know it’s possible
@@Youngsavge-or2ro the people who call people out for using roids are the people who have never lifted a dumbbell in their life or give up before they see results. You guys look pathetic for calling people out for having better physiques than your own. Maybe try working out for once, it might change your perspective.
Amazing that I’ve muddied this all these years....I had all but given up at bicep development....always in pain and not great results....I’ve seen INSTANT results between these and the drag curls and can REALLY overload without pain...at 50 and “enhancer free” I did steroids 15yrs ago with much less results as I have now....THANK YOU RYAN!!!
Knowledge is power elder.
1
What were you doing before?
For biceps I mean.
This guy is pure class, no bullshit, no fake shite just good old advice from a man that lives his hobby, brilliant
Added the reverse barbell brachialis curls to the end of arm day of your gym program and WOW….You’re spot on, IT LIT UP AND PUMPED MY BRACHIALIS LIKE NEVER BEFORE! Good workout, gonna keep this part of my arm workout from now on out. Great tip, thanks, your advice is always great and I absolutely love your gym program.
How long did it take you to notice that/a change
@@lukasd4575 You’ll feel the blood pump right away if you do the exercise right.
@@normanhuefner9048 did it grew?
I liked how clear and simple this video is. Not flashy or vulgar or aiming for shock value. It is knowledgeable and practical. He seems very sincere in his teaching.
I'm tall and have lanky-ass limbs so adding width to my biceps has always been a struggle. These exercises have finally started to do it, so glad I watched this!
Trying these out now first time, will check back in a few weeks 🤙🏽💯
@@salvadorpacheco5160 what happered brother if you don't mind asking
I can't begin to explain how many times this guy has helped me with having a fulfilling workout, finding that mind muscle connection. Thank you
Really appreciate how thorough he explains things. This man earned my sub, definitely like these type of tips. Short and to the point and a great guy! Thank you.
This channel is a true gem! It taught me to incorporate kinesthesia and proprioception into my workout. People who only look at muscle origin and insertion to plan workouts leave out the mechanics. The distribution of load along a lever is as important as the type of lever! So forearm position is a HUGE influence on arm function despite what people may say.
I’m definitely putting this on my save playlist thx bro ~ skinny arm boi
Daddy Goku I’ve got the opposite problem all thickness no height.
Looks strange from the side
@@Septoneien pull-ups n dips dude ! ... Not salsa tho ... Unfortunately
Kind of an overgrown Bear child what’d you do for thick arms bc I struggle with it
@@Septoneien the old chode bicep.
Softly spoken, humble, concise, and knowledgeable. What more could you want!?
Subscribed after watching 1 video.
Thanks Ryan
While facing away from a cable machine perform a single arm curl with a overhand thumbless grip, while keeping your elbow behind your body. The cable machine should be set a the lowest position. When done correctly the cable will be somewhere around a 45° angle to the ground. Take a step or two away from the machine to achieve full range of motion.
Glad I saw someone with credibility lean back at bottom of curl then forward at top.Keeps max tension.
1:27 Rope Curls
1:44 sitting 180 curls
3:25 Reverse Grip Curls
A man after my own heart. Straight to the point ... Says and does what needs to be said and done with little words as possible!
Haven't had the opportunity to feel a new mind muscle connection since I discovered my lats all those years ago. This is gonna be so fun
I just tried the seated version with no weights and immediately felt it engage the muscle, can't wait to throw this into arm day. Totally 86'ing hammer curls for this. I feel it way more than I ever felt hammers
Just found this channel and the way he breaks down movements, why, and the physiology behind the exercise is really concise.
Some of the other channels I’ve found don’t really have clear information or I have a hard time replicating the exercise at the gym.
This is a good channel in a sea of try hards, misinformation, and self promotion. We should be supporting channels like this. Thanks for creating this content Ryan.
Ryan's great! He doesn't BS. He explains the logic behind the movement and then executes.
Wow this guy gets to the point and impressive exercises , explains stuff in a way nobody does. Subscribed
Finally a fitness you-tuber who doesn't post 15 min vids only containing 3 mins of content. Good shit, have subscribed and will be keeping up to date with new vids thnq.
One thing we can do is, go thumbless while doing the reverse curls, amazing content btw!
Can you do reverse curls with dumbells or a bar is needed? I only have adjustable dumbbells at home.
yea this really works
Dumbells, barbells both work equally fine!
@Malnourished Sudanese Shlong 💯 reverse with an EZ bar... Run the bar close to your stomach and chest when going up and down... Real gets a squeeze
I can't do them with thumbs haha. It hurts my wrist. But I have noticed it nails the brachy
There are a couple other folks out there whose videos I have watched over the years. And they also have great content. They seem honest, knowledgeable, and like nice people. And so I do feel a little bad saying this, having only found your channel in the last couple months, but you have the best content on RUclips.
I’ve been following some of your lat suggestions and they have helped immensely in building the mind-muscle connection. Gonna try this one next. Thank you so much for the help you keep giving. It’s truly excellent. Loads of respect!
As a physical therapist I have to say this guy is great! No yelling or bs. Right to the point!! Good motivation before training 🙏🏽
This is so much better, no standup comedian bs...just incredible information....
Most of your workouts recommendations from your short videos I and my team followed several weeks already, caused pain to our specific muscles.. they really torn up, but it seems effective, as it looks like the muscles are growing faster.. really really awesome. Thanks bro 😬💪💕
Since ive been following your work outs. my arms have gone up to another level.. my Lady is very very happy...
This is my first time watching one of your videos and I had to hit the subscribe button. Knowledge like that is where true lasting results come from!
Ryan is awesome getting past plateaus since following him and incorporating a lot of what he does. Great trainer that thinks outside the box.
This guy knows what he's talking about, and that's rare on RUclips. Great video!
Thanks for solving my motivation video slump! Watching yoked dudes lift crazy amounts of weight doesn't get me as pumped as you showing me something new to try in the gym... I appreciate these a lot!
Thumbless reverse grip easy curl... is my go to!
My arms have never looked this big. Thanks Ryan you’ve re-awakened the beast in me
STRAIGHT TO THE POINT?!!! WOW! Thank you 🙏🏽
Ryan your channel is underrated! You get it to the point, simple explaining, easy to understand! Thanks man!
I'm a doctor so when i watch educational bodybuilding videos, i can easily call out the bogus stuff. I'm now binge watching your stuff, the videos are precise and short. Hope to see your channel grow and have a bigger audience 💪
Bro, I can feel my brachialis engaged on all those exercise. Thanks for the explaining the exercises so we'll. Also, same for the widening the triceps video
Good tips about the arm position and the wrist movement. Im gonna try this ones. Keep it going dude, Good video.
If you want no bullshit, straight to the point tips on working out then Ryan your guy. The best tip on mind -muscle connection so far. “You need establish that connection so start with light weight and then build on it as you progress. “.
Just did these 4sets of each 20-25 reps together with 2 other biceps exercises, and I've not felt such an intense burn in a long time. Looking forward to checking if I'll get any noticeable changes over the next month as I keep adding this for my weekly arms workout
Update?
Update? 😂 💪
Update? 👀
update ?
He's... gone! 🥹
It's a Sunday morning and I am heading to the Gym... Thank you for the inspiration and chuckles...at 63 let's see what I can do with my beat up body...3 weeks now.. and things are tightening up! Another 4 months and maybe just maybe my gut will start to move back up to my chest! I got the Vitamins and the prayers... just have to be able to rip off my TEE SHIRT... Cheers Amigo.
Another kick ass video! I just love implementing his tips in my training. He makes lifting really fun. I love trying new shit like this. I can't wait to try this one on my bicep day.
Been watchin this guys videos lately.No bullshit,no frills just solid advice.
Ive subscribed!
Well done sir...
Tons of people dont know about the brachialis preach
Literally everyone knows about it, you clown lmfao
@@Sam-um2wc Incorrect.
@@TRANSWOMENAREMEN1776 you've clearly never watched a single "how to get bigger biceps" video lmao
@@Sam-um2wc Your still incorrect and insecure, I'm sorry.
Jonathan Sergei and you’re still illiterate and can’t explain why I’m insecure. I’m sorry.
If I could subscribe 10 times, I would. New creative exercises. Vids always 4 mins long! This guy is a beast
Where the hell have you been all my 20 something years I have been training? Loving these tips. Thanks buddy.👌💪♥
Initiate natuto training music
Thanks, you are the best. I am 80 and have been in great shape my whole life. You haveenabeked me to be inspired again to continue. Thanks,
HB
Thanks for the great info, Ryan! Really like the "connection" aspect that you talk about; makes a difference. Have started the "at least 20-rep set" and look forward to implementing your exercises as well. Thanks again!!
Ryan has some great techniques for building muscle, knowledgable and straight to the point. I struggle with AthleanX, i cant watch a guy talk about building muscle when he has the same muscle mass as a 5 year old
I just learned about this in my kinesiology class. It is a really important muscle to focus on if you're trying to have nice biceps... As it starts to grow, it starts to push out your biceps and your triceps out more, give you that 3D look.
So, work it out.
You earned my subscription with your simplicity, how quickly you got to the point and how humble you are. And this mind muscle focus on the brachialis work really well with your supranation technique.
Man, I’m in the gym rn trying these out, and I’ve never felt a contraction like this. But don’t be discouraged if you try these and don’t feel it, you really do have to play with it to get a good contraction.
Thats what she said!
@@junkyard-p1s Bro
Good advice 👍🏻. Indeed, the brachialis is quite hard to hit. I discovered one exercise which could directly engage it. Try next...
While holding the arms and dumbbells. The arms are at a 90° angle, close to the body like a biceps hold/plank for example. Now tilt the hands holding the weights outwards and squeeze the weights until your hands or fists go out of the shoulder line. Like the outward L movement with the arms. Second version to try is by holding the arms even more bent, close to the chin. Something like a guard up in a boxing. While having the arms bent and the weights in the hands, do the out movements, tilt & squeeze at the end of a movement.
You should be able to feel the brachi's. The only one exercise which makes them to move out the most, and i'm talking they are working and moving straight out on the sides, rather then just being "rotated" up and down with other exercises. Hope i managed to express and describe it.
The second exercise looks like a modified Zottman curl. Thanks for the tip!
Where has this man been !!!! Needed someone like him for a long time
I do that rope hammer curl type shit with both my arms, I really feel that one
Oucc noice oucc
I Had many years of shoulder injuries from nearly 30 years of playing volleyball. Had my rotator cuff surgery over 20 years ago and my right shoulder had never been the same. Just injured my hitting shoulder again a year ago which led to some major muscle atrophy. Not a single physical therapists was able to diagnose the root of my recent injury after seeing at least 5 different ones. With numerous amounts of visits, not a single one of them was honest enough to help "fix" my shoulder problem but instead only wanting me to see them again and again with many sessions after sessions with no results or progress. And to add upon those PT sessions, I've had many visits with my acupuncture with no good results. It was only 3 months later that a personal friend who is a massage therapist worked on my messed up should and applied pressure on the brachialis just by chance and I screamed in pain, he diagnose that it was the Brachialis muscle which was completely atrophied, I could not lift my extended arm, that's how bad it was. It felt like all the adjacent muscles were also atrophied. I was so excited to stumbled upon your video focusing on the Brachialis muscle. I'll be on my way back to being fixed and back to playing again. I can't thank you enough for these great tips Ryan! I'll post my results in a few weeks.
Edit: Subcribed also!
my favorite muscle in the arm pretty hard to target forearms or long head take over most if the time helps stabilize the elbow in full flexion and full extension.
Some gymnastics say doing reversed grip turn out pushups feel good. Also landmine reverse curls feel good using pressure on the outside 3 fingers
interesting , explain this. i didnt quite understand this
My brachialis burner goes like this: set up some rings at waist height and a box or bench about 1.5metres away (suited to leg length), starting position is both heels on the box reaching arms up and gripping the rings in a supinated grip you will basically be in the position of a row however instead of pulling up elbows ° to belly like you would a row, you curl yourself up like a bicep curl arching your back slightly as you press the fists to your chin, you almost go inverted with the top of your head pointed to the ground, just keep the heels planted. These work perfectly against gravity and are extremely challenging with body weight alone. You can sit at the top with arms fully curled keeping the palms of your hands pushed into the rings down back to the ground for isometric holds or rep as many as you may, hope this explanation is clear.
thanks bro i’m a beginner really needed this
Nice video! No clowning around no bullshit, just straight to the point! You have a new subscriber
I like to do close grip pullups, targets the brachialis, and has potential for overloading
It's a great variation and hey.. step up your game and do it with overgrip it really burns.
He talks practical and sense ! He makes me listen when he talks ! Great coach !
I will try this exercise and i will come back to tell you the results good job bro keep going 💪💪💪
Nice! Get after it.
Any results?
Seated dumbbell turn-ups by sitting the dumbbell between legs and grabbing the top plate with both hands essentially curling it then twisting the dumbbell up so the bottom plate comes towards your nose (without smashing yourself in the face) I really like this and seems to work well. Love your content 💪🏼💪🏼
My favourite is the hammer curls on an incline. I can really feel it
Dumbbell?
nvmffs yeah. It m burns like crazy
@@jonalaurenson7242 In the brachialis or the biceps?
nvmffs both. I can see both working as I flex during the reps.
this channel gives great new tips without wasting time, 100k subs bound in no time
reverse with an EZ bar... Run the bar close to your stomach and chest when going up and down... Real gets a squeeze.. No thumbs works best
I like the idea of this... going to try this. Thanks.
Yes its called a drag curl
Will heed your advice and try reverse drag curl
Any size gains fellas?
Ryan, Good stand-by exercises for forearms: 1) wrist rolls with 10 lb weight and thicker piece of wood with sting and weight attached. Hold arms out straight and roll up one way then the other. 2)Create a hammer with long or regular dumbbell bar and 5 lb weight and do hammer motions like you suggest seated moving wrist. Also, using that same bar arm hanging seated moving bar back for reps then forward for reps. Then put on knee and turn wrist side to side for reps, adjusting resistance by where you grip bar. Also, using a sledge hammer that's not ridiculously heavy can mirror these exercises as well, the further down you grip handle the more resistance.
I do Reverse cable preacher curls and zottman curls.
Superb, It's really working on bracia muscles, love to watch your channel..
More muscle Activation movements Please, with specific positions to isolate those hard to hit fibers. Thx & Good job!
awesome results! never thought you can have a pump in your brachialis, but you can. thx for that!
You look like Jan oblak atlético Madrid’s goalkeeper lol
he does!!
Lol no
Acc does
He looks like aguero and messi too
Toby im seeing some Sadio Mané in him
WOW, so gentle in this video. I was expecting a dark humor joke until the end of the video
Enjoyed this dude's time in Backstreet Boys.....
You mean backdoorboys dont you
The master of breaking down muscle proper technician. After training 22 years it's start all over again with Ryan just when you thought you knew it all . Listen to the daddy thanks for all your vids and guidance and time Ryan your a good man love from the UK
Add another 10 for me, ouch LOL! Did you notice any size gain from this?
@@jaybee2402 yes .making gains but keep mixing it up to shock the muscles
@@stephendallison1465 You have any numbers mate? 👍🏿
I'm not one for measuring or looking all the time but just do a check about every 6 weeks to look at my gains.
@@stephendallison1465 ok never mind, thanks
I’ve literally never seen any of these exercises 😂. And that tickles my fancy quite a bit
Tickles your pickle?
This really works guys My brachialis just pumped watching this
When you go into maximal supination you’re bicep is the prime mover. Your brachialis is the prime mover in pure elbow flexion, so by adding supination you would technically be taking tension off the biceps Brachii.
I need more brachialis exercises! Can't wait to try these!
Miss these videos bad. This is when he just focused on making us grow instead of his new so-called comedy routine.
Jeff cavalier shared a good one holding a dumbbell with palms up by the plate. Much harder than it looks. Excited to try these once quarantine ends
This guy has a fantastic beard.
Really good video! We can all see that you've put a lot of work into your brachiallis there too. Monster arms
reverse curl with Back flip at the top what do you think
I learned about the existence of this muscle a few days ago, and before trying this workout, I've felt it burn so much, good video and straight to the point. Thank you
I didn't even know that i had a Brachialis
There are many smaller supporting muscles in the body that stabilize the larger muscle groups and help fill them out.
@@hainleysimpson1507 Thanks Captain Obvious!
I thought it was a dinosaur
You should see a doctor..
I have some excellent news for you - you actually have TWO!!!
Short, direct instructions with content that is correct and produces results. Thank you.
Told my youngest son, "I am going to look like this guy (Ryan)...". His young adult response was, "Dad, the dudes like 30...that shipped has passed for you..." LMAO!
I’ve used a lot of his techniques. They are Extremely effective!
your a beast
Haha, thank you.
Just did these exercises today. I want my biceps to be thicker and more full looking.
Wow light weight kicked my but. I definitely wasn't targeting this muscle good. Thanks Man!
It looks like a forearm exercise on the last one.
Very straightforward and without wasting time you get the idea and the benefit not like other youtubers with cringy intros and click bait thumbnails I'll try those exercise and hopefully when I get the results I will come back to thank you 🤝💪🏻