The brachioradialis is the muscle at the top of the forearm that “blends” into the brachialis at the elbow. It's about two-thirds the way up the humerus with its insertion on the styloid process of the radius. It closes the gap between the forearm and biceps when you’re performing a front double biceps pose. The best exercise to bring up your brachioradiales is the dumbbell hammer curl. The dumbbells can be brought straight up in front or across the chest.

ALTERNATIVES 

  • Rope cable curls 
  • Reverse-grip EZ-bar curls

WHEN TO HAMMER IT

Do hammer curls at the end of a biceps workout. The dumbbells can be brought straight up in front or across the chest.

 HAMMER YOUR BRACHS WORKOUT 

Dumbbell Hammer Curl | SETS: 3 | REPS: 8–12

Reverse-grip EZ-bar Curl | SETS: 3 |  REPS: 12–15