There are two exercises that work both the biceps and the brachioradialis: the hammer curl and the reverse curl. Both exercises are variations of the traditional biceps curl. These exercises can be performed by using various forms of exercise equipment like barbells or dumbbells. They can also be done standing or seated.
Biceps Brachii
The biceps brachii, commonly referred to as the biceps, is located on the front of your arm between the shoulder and the elbow. The biceps has two heads: the long head located on the outer portion of the biceps; and the short head, which is on the inner portion of the biceps. The biceps is responsible for elbow flexion, forearm supination and shoulder flexion.
Brachioradialis
The brachioradialis, also referred to as the upper forearm, is located on the front part of your forearm just below the elbow and runs down toward the wrist. The brachioradialis is also involved in the movement of elbow flexion, just like the biceps brachii.
Reverse Curl
Instead of using the traditional underhand grip when curling, the reverse curl calls for your hands to placed in an overhand grip. Traditionally, this exercise is done standing up with a barbell. To begin, stagger your feet as if in a walking position to maintain balance and prevent rocking during the curl. Grab the bar at about shoulder with apart and let the bar hang against your thighs. Keep your elbows tucked in toward your sides and lift the bar up until the elbows have come to a 90-degree angle. Return the bar toward your thighs and repeat the exercise. Choose a weight that allows you to comfortably perform this exercise for three sets of eight to 12 reps.
Hammer Curl
The hammer curl is traditionally done in a standing position, using dumbbells. Stand with your feet staggered and the dumbbells down toward your sides. Turn your hands so that your palms are now facing your thighs and keep your elbows tucked by your sides. Lift the dumbbells up by bending your elbows until you reach a 90-degree angle. You can do both arms at the same time or individually. Return to the starting position and repeat. Choose a weight that allows you to comfortably perform this exercise for three sets of eight to 12 reps.
Caution
Seek assistance from a personal trainer before beginning these exercises, especially if you have never done them before. She will demonstrate proper form, personal safety and assess if these exercises are suited for you. Additionally, if you experience any pain in your elbows when performing these exercises, cease from working out your biceps until you see your doctor, who can determine the exact cause of the pain.
References
- Bodybuilding.com: Exercise Guides — Bicep Exercises
- "Bodybuilding Anatomy"; Nicholas Evans; 2006
- "Strength Training Anatomy"; Frederic Delavier; 2001
- ExRx.net: Brachioradialis
- ExRx.net: Biceps Brachii
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