No matter who is exercising the brachioradialis regularly, it is good for the body. There are many ways to exercise the brachioradialis. However, some people do not know how to exercise the brachioradialis. In fact, they can use wrist rotation, wrist rotation, etc. Rollers, plate grips, etc. So, what are the most scientific brachioradialis exercises? Let’s take a look next.
Wrist rotation
1. Keep your feet shoulder-width apart. Lift your arms and extend them until they are parallel to the floor. And parallel to the height of the ground, evenly in line with the shoulders. Tip: Your torso and arms should form the letter "T": Your palms should be facing downwards. This is the starting position of the movement.
2. With the whole body fixed except for the wrists, turn both wrists forward in a circle. Tip: Imagine you are trying to draw a circle with your hands. Breathe normally while exercising.
3. Repeat for the recommended number of repetitions.
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.Rotate your wrists 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.
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.
4. The above is a complete movement. Repeat the movement to the recommended number of times, then switch to the other side and continue.
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