Brachioradialis

Hold dumbbells with palms facing inward. Bend the elbows without swinging, then lower slowly.

Keep your wrists neutral. The biceps and brachialis also contribute.

Example volume · 3 sets × 8–12 reps

Hold light dumbbells with palms facing down. Bend the elbows to lift, keeping your wrists neutral, then lower slowly.

Keep elbows near your sides and avoid lifting with wrist extension.

Example volume · 2–3 sets × 10–15 reps