Tip 19: How to put size and strength rapidly on the work horse of elbow flexion: the brachialis anticus.
A great example of an exercise that maximally recruits the brachialis would be standing EZ Bar reverse curls with bands attached to the end of the EZ bar. The bands/weight combo should be heavy enough that you can curl the weight/bands between 45 to 90 degrees. Once you reach the end of the concentric range, make a conscious effort to rip through the bands for 6 seconds of maximal effort. Of course you will not be able to go through them if you selected the right resistance. Expect a decrease in range of motion every rep, that is of course if you are truly working; the key being maximal isometric effort at the end of the concentric. Five sets of 4-6 reps on a 30X6 tempo does the trick.
Copyright ©2011 Charles Poliquin