Exercises for the Brachioradialis

Brachioradialis: 300+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the brachioradialis does

The brachioradialis is the large muscle at the top of the forearm, running from the lower end of the upper arm to the wrist on the thumb side. It bends the elbow, and does the most when the thumb is on top, halfway between palm up and palm down. It gives the forearm much of its size near the elbow.

How to train it

Curls with a neutral grip (hammer curls) or with the palms down (reverse curls) make it the main mover. Heavy carries train it too, along with the grip.

Five to start with

  1. 1
    BeginnerHammer Curl

    Thumbs on top: the brachioradialis does much of the lifting.

  2. 2
    IntermediateReverse Barbell Curl

    Palms down, which puts the brachioradialis and wrist extensors to work.

  3. 3
    BeginnerCross-Body Hammer Curl

    A hammer curl across the body, for a slightly different line of pull.

  4. 4
    IntermediateZottman Curl

    Up with palms up, down with palms down: both grips in one rep.

  5. 5
    BeginnerRope Hammer Curl

    A hammer curl on the cable, with steady tension all the way.

All 300+ exercises that work the brachioradialis