It is good for both men and women to exercise the brachioradialis. How to exercise the brachioradialis? There are many exercise methods. However, some people don’t know how to exercise the brachioradialis. In fact, they can use a straight bar, wrist flip, wrist Rollers and other methods. So, what are the brachioradialis exercises for men? Next, let’s take a look at some exercise methods.
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.
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 the starting position of the movement.
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.
Overhand grip of flat dumbbell wrist curls
1. Hold a dumbbell in each hand, kneel on your knees, place your forearms on a flat bench, palms down, and hang your wrists on the edge of the bench and bend downwards. 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.
4. The above is a complete action, repeat the action to the recommended number of times.
Farmer's Walk
1. There are a variety of tools you can use to practice the farmer’s walk. When professional equipment is not available, heavier dumbbells and barbells can also be used. Start by standing in the middle of the machine.
2. Grasp the handle and lift it off the ground, with the center of gravity on your heels and your head held high.
3. Walk with short and fast steps, and don’t forget to breathe. Move a distance as quickly as possible, usually 15-30 meters.
Editor’s recommendation:
What are the best exercises for the brachioradialis
How to train the brachioradialis muscles of the forearm best and fastest
What are the best hot yoga detox poses
Scientific and effective biceps femoris training method