The chest muscles and biceps are muscles that we often hear about, but there are some muscles that are less commonly heard, among which the brachioradialis is one. Of course, the brachioradialis plays an important role in normal times, and it plays an important role in fitness. When doing exercises, the brachioradialis is also relatively ignored. So how do boys train their brachioradialis muscles? You can have a brief understanding through the following content.
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.
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.
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. Continuously bend your wrist and then lower it, until the muscles are completely fatigued.
Backside standing reverse grip barbell wrist curl
1. Stand upright, hold the barbell on the back of your hips (palms facing away from your hips), and keep your hands shoulder-width apart.
2. Look forward, with your feet shoulder-width apart. This is the starting position of the movement.
3. Exhale, curl your wrists and slowly move the barbell toward the ceiling in a semicircular trajectory. Note: Only your wrist moves the entire time.
4. Contract at the top for one second, then return the barbell to the starting position and inhale at the same time.
5. Repeat for the recommended number of repetitions.
6. When the movement is complete, bend your knees and lower the barbell to the squat rack or the floor. Tip: It's easiest to hold the barbell from a squat rack or have a partner hand it to you.
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