Forearm Muscles

The forearm muscles are located in your lower arm, and you use them whenever you open or close your hand or move your wrist. Most weightlifters and bodybuilders who train a lot with free weights or bodyweight exercises don’t need additional forearm exercises because when you curl a dumbbell or hold a barbell, your forearm muscles already get a great workout. However, some people want to specifically target their forearms, and gymnasts need stronger forearms than the average athlete to protect their wrists from injuries. Below you will find general information about the forearm muscles and a few exercises. For more exercises and information about other muscle groups, check out Weight Training Main.

Description

Brachioradialis
The brachioradialis is the thick forearm muscle on the outside (lateral side) of your lower arm. Its function is to flex the forearm at the elbow. Recommended exercise: Wrist curl with a barbell or a dumbbell.

Wrist Flexors
The wrist flexors are six muscles on the inner (anterior) side of the forearm. They flex the wrist and close the fingers:

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

Wrist Extensors
The wrist extensors are eight muscles on the back (posterior) side of the forearm. Their functions include opening the hand and raising the knuckles:

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

Advice

• Some free weight and many bodyweight exercises actually train the forearms better than isolated forearm exercises. For example, chin-ups, where you must grip a bar, and alternating dumbbell curls, which require wrist stability, are great for forearm development.
• Stretch your forearms between sets and exercises. I recommend stretching whenever they feel tight after heavy training.
• Forearm exercises are not suited for low repetitions (low reps = few reps). Perform between 25 and 50 repetitions per set, and don’t forget to stretch between sets and exercises.

Exercises

• Barbell Wrist Curl
• Barbell Wrist Curl Behind the Back
• Reverse Barbell Wrist Curl
• Reverse Barbell Curl
• Reverse Preacher Curl

Suggestions

• Skeletal Muscle System
• Chest Muscles
• Back Muscles
• Shoulder Muscles
• Biceps
• Triceps
• Leg Muscles
• Abdominal Muscles