Many people may not know much about the brachioradialis. In fact, the brachioradialis is also a very critical muscle in the body. If a person wants to exercise the brachioradialis, he should use appropriate methods to exercise. For the brachioradialis, there are several methods that are most suitable. Then let’s find out together!
Straight bar wrist flip
1. Grasp a straight bar with both hands, palms facing down, and grips shoulder-width apart. This is the starting position of the movement.
2. Just like rolling a newspaper, extend your wrists and curl the straight bar. Continue to lift and lower it until the muscles are completely fatigued. Take turns with both hands.
3. Reverse the action, bend your wrist in the opposite direction. Continue to bend your wrist and then lower it until the muscles are completely fatigued.
Seated Dumbbell Reverse Grip Wrist Curls
1. Sit on a flat bench and hold a dumbbell in each hand. Feet planted on the ground, slightly wider than shoulder width. Lean your upper body forward, place your forearm on the thigh on the same side, palm upward, put the back of your wrist against your knee, and lower the dumbbell as much as possible. This is the starting position of the movement.
2. Contract your forearms, curl the dumbbells upwards with your wrists, and exhale at the same time. Until the forearm is contracted to the limit and the dumbbell is raised to the highest point.
3. Stay at the top for a moment, feel the contraction of the forearm muscles, then return the dumbbells to the starting position and inhale at the same time.
Reverse grip dumbbell flat wrist curl
1. Hold a dumbbell in each hand, kneel on your knees, place your forearms on a flat bench, palms upward, hang the back of your wrists on the edge of the bench and bend down. This is the starting position of the movement.
2. Keep your arms still, bend your wrists upward, and exhale at the same time.
3. Stay at the top for a moment, then slowly return the dumbbells to the starting position while inhaling.
Barbell plate grip
1. Grasp two wide-frame barbell plates with their smooth sides facing outwards.
2. Grab the barbell plates simultaneously by grasping them on the outside with your fingers and the other side with your thumbs. This is the starting position of the movement.
3. Use your fingers and thumbs to squeeze the barbell plates together. Hold this pose for as long as possible.
4. Repeat for the recommended number of repetitions.
5. Switch arms and repeat the above actions.
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