Build Powerful Elbow Flexors for Big Benches and Bigger Presence

by: Josh Bryant

Natural Bodybuilding Demigod Nick Deltoro training arms with Josh at Metroflex

A big, strong neck might keep you off the pavement after a Waffle House parking lot brawl when some big-city, high-falutin’ fool rolls in, talking pretty big for a one-eyed fat man. But when he follows it up with some pseudo-Tae-Kwon-Don’t high kick, you cover, smother, and chunk him all over the asphalt like yesterday’s hashbrowns. The gang toasts you with a jug of Uncle Fester’s finest as the dust settles.

But let’s be clear—thick, powerful elbow flexors aren’t for parking lot throwdowns. They’re for stabilizing big benches and garnering prolonged feminine stares at the local community pool.

So train your biceps, brachialis, and brachioradialis like your bench press PR and social life depend on it—because in some ways they do.

1. Biceps Brachii (Long Head) – “The Peak Maker”

The long head of the biceps is what gives arms that mountain-like peak. It originates above the shoulder joint (supraglenoid tubercle) and runs through the bicipital groove of the humerus. To maximize growth, you need movements where the elbows are behind the torso for a full stretch.

Best exercises:

• Incline Dumbbell Curls – Big stretch, full ROM.
• Incline Hammer Curls – Neutral grip, deeper activation.
• Drag Curls – Keep the bar close to your body and drag it up.
• Wide-Grip Barbell Curls – Emphasizes the long head.
• Machines where elbows are behind the torso

2. Biceps Brachii (Short Head) – “The Thickness Builder”

The short head sits more medially and is emphasized when the elbows are in front of the torso. If your goal is thick biceps that fill out a shirt, this is where the magic happens.

Best exercises:

• Scott Curls (Preacher Curls) – Forces strict form, isolates the short head.
• One-Arm Eccentric Barbell Curls – Control the negative, overload tension.
• Concentration Curls – Squeeze at the top, full contraction.
• Most Seated Machine Curls – Puts the elbows in front of the body.

3. Brachioradialis – “The Forearm Freak”

The brachioradialis is the longest elbow flexor, running from the humerus to the radius. It works best when trained with a pronated grip (palms down). This muscle thrives on explosive reps and heavy loads.

Best exercises:

• Reverse Barbell Curls – Keep the elbows tight, control the eccentric.
• Reverse Dumbbell Curls – Same idea, but more wrist freedom.
• Reverse Preacher Curls – Strict movement for full activation.
• Reverse Cable Curls – Continuous tension, constant engagement.
• Reverse Band Curls with Fat Gripz – Adds resistance in key portions of the ROM.

4. Brachialis & Pronator Teres – “The Overlooked Growth Factors”

Sitting beneath the biceps, the brachialis is the true workhorse of elbow flexion. It doesn’t care whether your palms are up, down, or neutral—it just flexes the elbow. It’s also the muscle that pops out between the biceps and triceps when well-developed.

The pronator teres helps twist the forearm, making it crucial in neutral and pronated grip curls.

Best exercises:

• Zottman Curls – Supinate up, pronate down.
• Zottman Curls (5-second negative) – Extends time under tension.
• Hammer Curls – Neutral grip overloads brachialis.
• Hammer Curls (Isometric pause on the negative) – Boosts brachialis growth.
• Fat Bar Hammer or Reverse Curls – Extra forearm activation.
• Neutral Grip Pull-ups – Overloads brachialis like nothing else.

How to Train Them for MAX Growth

The biceps brachii are a mix of fast-twitch and slow-twitch fibers, meaning they respond to both heavy weights (5-8 reps) and metabolic stress (high reps, extended sets, occlusion training).

The brachialis & pronator teres? Likely more slow-twitch dominant, so they thrive on longer time under tension, slower tempos, and isometric pauses.

Best Protocol for Overall Growth:

• Biceps Brachii (Both Heads): 5-8 reps heavy, plus higher rep pump work.
• Brachialis & Pronator Teres: Higher reps (10-15+), slow negatives, pauses at 90 degrees.
• Brachioradialis: Explosive reverse curls, heavier loads, 6-10 reps.

Final Thoughts

The GOAT of powerlifting, Ed Coan, says:

“Biceps are like ornaments on a Christmas tree.”

But if you want your ornaments looking like they belong in the Ritz lobby instead of the gas station clearance rack, you better train every elbow flexors properly.

Big arms don’t just come from curling until your sleeves burst.
Train smart. Train heavy.
And don’t neglect the knots.

Build Strength and Size with Josh’s XXL Program HERE.