As you know, there is a special set of exercises for each muscle group. You can pump up the brachioradial region using additional sports equipment: dumbbells, a barbell. It is the pulling exercises that will allow you to achieve maximum results.
It is necessary
- - barbell;
- - dumbbells.
Instructions
Step 1
Take the starting position - sitting on the bench. Place your feet shoulder-width apart, feet parallel to each other. Take dumbbells in your hands, palms facing inward towards the body. When inhaling, bend your arm at the elbow, gradually turning the hand towards you. Return to starting position. At the end of the movement, exhale. Repeat the exercise 10-15 times, alternating arms. Thus, you engage the upper pectoralis major, anterior deltoid, biceps, brachialis and brachioradialis muscles.
Step 2
Stand up straight for the next exercise. Place your feet shoulder-width apart. Gently grip the barbell with your upper grip. The brushes are down. As you inhale, slowly bend your arms while lifting the barbell. On exhalation - lower to the starting position. Make sure that your back stays flat, does not bend. This exercise works effectively on the elbow, short and long radial extensors of the wrist. At the same time, it contributes to the excellent development of the brachial and brachioradialis muscles.
Step 3
When doing the barbell curl exercise, stand up straight. Place your feet shoulder-width apart. Grab the bar with a lower grip. Lower your hands down. As you inhale, bend your elbows and lift the barbell. When exhaling, return to the starting position. Use different grip widths to accentuate the load. This exercise is more effective on the flexors of the fingers and hands, biceps, brachioradialis and shoulder muscles.
Step 4
Remember: when doing the exercises, the movements should be smooth, without jerking. In this way, you will be able to avoid injury to your body. To achieve maximum results, the weight of the bar and the number of sets of exercises should be increased over time. To do this, use the advice of a trainer. An experienced master will select for you an individual complex for the development of the brachioradialis muscle.
