Best Arm Exercises

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 CurlReverse-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 Brachioradialis

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)Reverse-Grip Dumbbell Curl

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.