There are many ways to exercise the brachioradialis, but many people don’t know how to exercise the brachioradialis. In fact, you can use dumbbell lateral external rotation, seated dumbbell reverse grip wrist curls, barbell plate grip, etc. . So, what are the best exercises for the brachioradialis? Next, let’s take a look at some exercise methods.

Dumbbell side lying external rotation

1. Hold a dumbbell in one hand, lie on your side on a flat bench, keep your upper arms close to your body, bend your elbows so that your forearms and upper arms form a 90-degree angle, and your palms face toward your feet. The other hand pinches the waist. This is the starting position of the movement.

2. Without moving the upper arm, keep the arm bent at 90 degrees, rotate the forearm to the outside of the body, and exhale at the same time. Rotate to the limit and hold the top contraction for one second.

3. Then slowly return to the starting position and inhale at the same time.

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. Pause 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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