The Forearm (Wrist) Flexors
The flexors run the length of the inner (anterior) length of the forearm. The flexors are comprised of 5 heads:
- Flexor digitorum superficials
- Flexor digitorum profundus
- Flexor carpi radialis
- Flexor carpi ulnaris
- Flexor pollicis longus
NB: Not all of the flexors are highlighted in our diagram, due to their complex positioning (they are layered on top of one another).
Recommended Exercise: Reverse Barbell Curl
Tip: Don’t go in thinking you can lift the same weight you do with an underhand grip. Start with around half the weight you’d usually use.
The upper/outer portion of the forearm is the brachioradialis. It is the thick cord-like muscle that can be seen when the arm is fully straightened, and only has one head (itself).
Recommended Exercise: Reverse-Grip Dumbbell Curl (Thumbless)
To focus on the brachioradialis, practise thumbless reverse-grip dumbbell curls. The thumbless grip forces you to keep the dumbbell close to your torso so that your fingers remain under the bar.
Tip: Doing this exercise at the beginning of your workout is best, because your grip will be at its strongest.