FOREARMS
The forearms are the muscles between the elbow and the wrist. The forearms consist of three smaller muscle groups: brachioradialis, flexors', and extensors'. The brachioradialis and extensors make up the front part of the forearms and help to extend or move the back of your hand toward your forearm; they also help to extend your fingers. Your flexors make up the back or underside (inner part) of your forearms; they flex or move your palm toward your forearm and help to move your fingers. Your forearms control most of your gripping strength and help with activities like swinging a golf club or baseball bat, throwing a ball or climbing; your forearms also help with fine motor skills such as drawing or playing a piano.
WRIST CURLS (Bb):
Muscles worked: |
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Inner Forearms |
| Instructions: |
- Sit at the end of a bench with your legs slightly wider than hip-width apart.
- Hold a barbell with an underhand grip (palms facing up) about 6-8 inches apart, with your hands slightly over your knees.
- The top-side of your forearms should be resting on your thighs.
- Keeping your arms stationary, curl the barbell up (at wrists) towards your body as far as possible.
- Hold for a brief second flexing your forearms.
- Return to the starting position in a slow, controlled manner.
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| Don'ts: |
- Don't allow your arm to rise up off your thigh. Your arms should be stationary at all times.
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| Alternate exercises: Wrist Curls (Db) |
Below is a list of the most effective strength-training exercises for your forearms. Included with each exercise is the specific muscle group/s worked, a thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.
 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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