Speaking of the brachioradialis, some people still know it. The brachioradialis is a subcutaneous muscle on the outermost side of the forearm muscle. However, many people don’t know how to train the brachioradialis. In fact, you can use upright kettlebell high cleans and dumbbells. Weight-bearing walking, wrist rollers and other methods. So, what are the best brachioradialis exercises? Let’s take a look at the training moves next.
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Upright kettlebell high clean
1. Hold a kettlebell, stand upright, and hang the kettlebell on one side of your body. This is the starting position of the movement.
2. Then swing the kettlebell back hard, then swing it forward, lifting the kettlebell to the shoulder position with the arms bent at 90 degrees.
3. After a brief pause at the top, lower the kettlebell and swing it backwards, and repeat the above action.
Dumbbell weight walking
1. Choose a challenging weight and place the dumbbell on the ground beside your body. Bend your knees and squat down, keeping your back straight, and pick up the dumbbells from the floor in a deadlift position. Then hold the dumbbells, keep your body upright, let your arms droop naturally at the sides of your body, raise your chest and abdomen, and look ahead. This is the starting position of the movement.
2. Walk forward with dumbbells in hand, keeping your body balanced, keeping your weight-bearing arms straight and hanging down naturally, and your shoulders in a neutral position.
3. One walks forward until it has completed the appropriate distance, turning if necessary.
4. After finishing walking, control your body to squat down slowly and return the dumbbells to the ground. Don't throw the dumbbells directly to the floor.
Wrist roller
1. Stand upright and hold the wrist roller (palms facing down). Feet shoulder-width apart.
2. Slowly raise your arms until they are fully extended and parallel to the ground in front of you. Note: The rope is not rolled up now. The whole body is immobilized except the forearm. This is actionstarting position.
3. While moving upward, rotate your wrist once on each side and wrap the rope around the roller so that the weight reaches the straight pole.
4. Once the weight touches the straight bar, slowly lower the weight, rotating your wrist to move the weight downward until the weight reaches the starting position.
5. Repeat for the recommended number of repetitions.
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.
Straight bar wrist flip
1. Grasp a straight bar with both hands, palms facing down, 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.
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