The biceps have two components—the biceps brachii and the brachialis. The brachioradialis is a strip of muscle that runs underneath these two muscles and down the top of the forearm. The main function of the brachioradialis is to flex the elbow, which causes your lower arm to move toward your body. To build this muscle, use free weights and the weight of your body. Your choice of grip is an important factor when doing your exercises.
Step 1
Grab a barbell with an overhand, shoulders-width grip to do reverse curls. Stand with your feet shoulders-width apart and hold the bar in front of your thighs. Keep your core tight and back straight as you lift the bar up toward your chest by bending your elbows. Stop when your palms face forward, hold for a full second, and slowly lower the bar back to the starting point. Repeat 10 to 12 times. Keep your upper arms tight to your sides throughout. Perform this same exercise with dumbbells for a variation.
Step 2
Execute a set of Zottman curls. Stand with your feet shoulders-width apart and hold dumbbells down at your sides with your palms facing in. Keep your upper arms still as you bend your elbows and lift the weights. Twist your wrists so your palms face up as you lift the dumbbells. Stop when your palms are in front of your chest and twist your wrists so your palms now face forward. Lower the weights down in front of your thighs slowly, turn your palms back up and repeat 10 to 12 times.
Step 3
Lie back on an incline bench to do hammer curls. Hold dumbbells in your hands and let your arms hang straight down at your sides with your palms facing each other. Keep your upper arms still and maintain your hand position as you bend your elbows, and lift the dumbbells up toward your shoulders. Squeeze your brachioradialis muscles forcefully for a full second, slowly lower the weights back down, and repeat for 10 to 12 repetitions.
Step 4
Reach up and grab a pull-up bar to do close grip pull-ups. Place your hands in an overhand grip and position them about 6 to 8 inches apart. Bend your knees, cross your lower legs behind your body and pull yourself up until your chest is at bar height. Lower yourself down until your arms are fully extended and repeat for 10 to 12 repetitions.
Step 5
Perform a four-limbed staff pose. Assume a push-up position with your hands shoulders-width apart, feet together, arms fully extended and back straight. Keep your core tight and back straight as you lower your body toward the floor. Stop when your upper arms parallel the floor and hold for 30 to 45 seconds. Keep your arms tight to your sides throughout.
Tips and Warnings
- Perform four to five sets of each exercise and work two to three times a week on nonconsecutive days.
Things You'll Need
- Dumbbells
- Incline bench
- Pull-up bar
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