7 Intense Brachioradialis Exercises | How to Build Bigger Forearms!

By
Mike Kenler
October 7, 2021

What Is The Brachioradialis?

The brachioradialis is the strongest and most visible muscle in your forearms. It runs from the beginning of your wrist to the beginning of your upper arm. 

While many forearm muscles work together to perform various functions, the brachioradialis plays a central role in elbow flexion. 

If you are interested in building stronger forearms, you need to utilize exercises that directly target the brachioradialis. 

Benefits Of Brachioradialis Exercises

If you haven’t considered the brachioradialis in your arm training, now is the time to start! 

Specifically exercising the brachioradialis can provide the following benefits:

1. Stronger And Bigger Forearms

Consistently training the brachioradialis will undoubtedly help you build stronger and bigger forearms. 

Strong forearms can give you a huge boost in many exercises, whether it be improved grip strength for the barbell deadlift or that added power to eek out an extra rep during the barbell row

Simply put, building strength in your forearms will only help accomplish your fitness goals.

2. Improved Athletic Performance 

You can also utilize these brachioradialis exercises to improve your athletic performance. Stability in your forearms is important in nearly every sport. 

For example, swinging a golf club, a tennis racquet, and a baseball bat all hinge on control in your forearms and wrists.

No matter what sport you play, building strong brachioradialis muscles can help give you that extra edge over your competition. 

3. Improved Aesthetics 

Let’s face it—nearly everyone wants to have better looking arms. Depending on your goals, you can use the following brachioradialis exercises to develop bigger, more defined, or more vascular forearms.

These exercises are simple to learn and they can help you improve the appearance of your arms in no time!

7 Intense Brachioradialis Exercises

1. Reverse Barbell Curl

Also known as the overhand curl, this brachioradialis exercise directly targets your forearms and biceps.

Setup:

a) Grab a barbell with your hands roughly shoulder width apart and your palms facing towards you.

b) Assume a sturdy standing position with your back straight. 

Action:

a) Contract your biceps to curl the barbell upwards. 

b) Squeeze your biceps hard at the top of the rep and slowly return to the starting position.

c) Repeat this motion for your desired number of reps. 

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2. Dumbbell Hammer Curl

The hammer curl is one of the most popular bicep curl variations. The hammer grip recruits the brachioradialis to control the weight throughout the motion.

Setup:

a) Grab a pair of dumbbells with your palms facing each other.

b) Assume a sturdy standing position with your back straight. 

Action:

a) Engage your core and contract your biceps to curl the dumbbells upwards. 

b) Squeeze your biceps hard at the top of the rep and slowly lower the dumbbells to the starting position.

c) Repeat this motion for your desired number of reps.

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3. Rear Front Rotations

During this dumbbell brachioradialis exercise, focus on squeezing your brachioradialis to flex your elbow at the top of each rep. 

Setup:

a) Grab a pair of dumbbells with your palms facing towards each other. Hold the very bottom end of the shafts.

b) Assume a sturdy standing position and keep your arms by your sides.

Action:

a) Contract your brachioradialis to flex your wrists up and bring the front end of the dumbbells upwards. 

b) Squeeze your brachioradialis hard and return the dumbbells to the starting position.

c) Repeat for your desired number of reps.

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4. 1-Arm Kettlebell Reverse Curl

This brachioradialis exercise allows you to target each arm unilaterally.

Setup:

a) Grab a kettlebell with one hand and your palm facing towards you.

b) Assume a sturdy standing position with your back straight. 

Action:

a) Contract your bicep to curl the kettlebell upwards. 

b) Squeeze your bicep hard at the top of the rep and slowly return to the starting position.

c) Repeat this motion for your desired number of reps. 


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5. Resistance Band Hammer Curl

As you curl upwards, the tension on your brachioradialis increases during the banded hammer curl. 

Setup:

a) Grab the ends of a resistance band (just below the handles) with your palms facing each other.

b) Assume a sturdy standing position on the resistance band with your back straight. 

Action:

a) Engage your core and contract your biceps to curl your hands upwards. 

b) Squeeze your biceps hard at the top of the rep and slowly lower your hands to the starting position.

c) Repeat this motion for your desired number of reps.

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6. Reverse Dumbbell Zottman Curl 

The reverse zottman curl targets your brachioradialis and many other muscles in your forearms. 

Setup:

a) Grab a pair of dumbbells with your palms facing towards you.

b) Assume a standing position with your feet roughly hip width apart. 

Action:

a) Keeping your back straight, contract your biceps to curl the dumbbells upwards. 

b) Squeeze your biceps hard at the top and twist your hands so that your palms face forward.

c) Slowly lower the dumbbells to the starting position and twist your hands so that your palms are facing towards you again.

d) Repeat this motion for your desired number of reps.

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7. 1-Arm Kettlebell Hammer Curl

The 1-arm hammer curl is another brachioradialis exercise that can help you correct muscle imbalances between your forearms.

Setup:

a) Grab a kettlebell with one hand and your palm facing inward. 

b) Assume a sturdy standing position with your back straight. 

Action:

a) Contract your bicep to curl the kettlebell upwards. 

b) Squeeze your bicep hard at the top of the rep and slowly return to the starting position.

c) Repeat this motion for your desired number of reps. 

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Looking For A Full Forearm Workout?

Follow along to this intense 5-minute dumbbell forearm workout

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies