Forearms

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dumbbell-wrist-curls

The forearms are made up of two main muscle groups, known as the wrist flexors and the wrist extensors. The wrist flexor muscles function as flexors of the wrist, allowing you to curl your wrists. The wrist extensors, on the other hand, act in opposition, And thus, they act to extend your forearms, allowing you to extend your wrists.

Wrist Flexor Anatomy

The wrist flexors comprise six muscles located at the front of the forearm.

The flexor digitorum superficialis, flexor carpi radialis, flexor carpi ulnaris, and palmaris longus originate at the medial epicondyle of the humerus, or upper arm bone.

The flexor digitorum profundus and flexor pollicis longus originate at the front of the ulna, or inner forearm bone and the front of the radius, or outer forearm bone, respectively.

The flexor digitorum superficialis and flexor digitorum profundus insert at the front of the phalanges, or finger bones. The flexor pollicis longus inserts at the front of the phalanx, or thumb bone. The flexor carpi radialis, flexor carpi ulnaris, and palmaris longus insert at the front of the metacarpals, or hand bones. The wrist flexors collectively act to flex the wrist.

Wrist Extensor Anatomy

The wrist extensors are a group of eight muscles located at the back of the forearm. The extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, extensor carpi ulnaris, and extensor digiti minimi originate at the lateral epicondyle of the humerus. The extensor indicis and extensor pollicis longus originate at the back of the ulna.

The extensor pollicis brevis originates at the inner side of the radius.

The extensor digitorum, extensor indicis, and extensor digiti minimi insert at the back of the phalanges. The extensor pollicis longus and extensor pollicis brevis insert at the back of the phalanx. The extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris brevis insert at the back of the metacarpals.

As a whole, the wrist extensor muscles act during wrist extension.

Forearm Exercises

Four of the most effective forearm exercises are explained below. You should perform two of these exercises per forearm workout. Do three sets of each exercises and complete 12 to 15 repetitions per set. Take a one to two minute rest in between each set.

dumbbell-wrist-curls

Seated Barbell Wrist Curl

Execution:

  • Sit on the bench holding the barbell using an underhand grip and place the back of your forearms on your thighs with your wrists positioned over your knees.
  • Flex your wrists to raise the barbell.
  • Extend your wrists to lower the barbell.

Muscles Worked:

  • Flexor Carpi Radialis
  • Flexor Carpi Ulnaris
  • Flexor Digitorum Superficialis
  • Flexor Digitorum Profundus
  • Flexor Pollicis Longus
  • Palmaris Longus

Seated Barbell Reverse Wrist Curl

Execution:

  • Sit on the bench holding the barbell using an overhand grip and put the front of your forearms on your thighs with your wrists positioned over your knees.
  • Extend your wrists to bring the barbell upwards.
  • Flex your wrists to bring the barbell downwards.

Muscles Worked:

  • Extensor Carpi Radialis Longus
  • Extensor Carpi Radialis Brevis
  • Extensor Ulnaris
  • Extensor Digitorum
  • Extensor Indices
  • Extensor Digiti Minimi
  • Extensor Pollicis Longus
  • Extensor Pollicis Brevis

reverse-dumbbell-wrist-curls

Seated Dumbbell Wrist Curl

Execution:

  • Sit on the bench holding a dumbbell in each hand using an underhand grip and place the back of your forearms on your thighs with your wrists positioned over your knees.
  • Flex your wrists to bring the dumbbells upward.
  • Extend your wrists to bring the dumbbells downward.

Muscles Worked:

  • Flexor Carpi Radialis
  • Flexor Carpi Ulnaris
  • Flexor Digitorum Superficialis
  • Flexor Digitorum Profundus
  • Flexor Pollicis Longus
  • Palmaris Longus

Seated Dumbbell Reverse Wrist Curl

Execution:

  • Sit on the bench holding a dumbbell in each hand using an overhand grip and put the back of your forearms on your thighs with your wrists positioned over your knees.
  • Extend your wrists to move the dumbbells upward.
  • Flex your wrists to move the dumbbells downward.

Muscles Worked:

  • Extensor Carpi Radialis Longus
  • Extensor Carpi Radialis Brevis
  • Extensor Ulnaris
  • Extensor Digitorum
  • Extensor Indices
  • Extensor Digiti Minimi
  • Extensor Pollicis Longus
  • Extensor Pollicis Brevis

About The Author

Editor of XFSPORT magazine Editor of WMAC ONLINE magazine

4 Comments on "Forearms"

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