Wrist-joint Curl (Flexion)

Wrist-joint Curl (Flexion)

The wrist-joint curl (flexion) is another of the favored forearm movements and while the movement
application is an easy one to perform, correct exercise execution must be employed in order to
reduce the risk of injury to the ligaments and tendons of the wrist which are highly-vulnerable during
this movement. The wrist-curl exercise highly activates the two main muscles of the anterior-median
muscle group, the flexor carpi radialis and the flexor carpi ulnaris. It should be noted that when
heavy weight is used, or when the muscles become fatigued during the completion of the set, the
flexor digitorum superficialis and the flexor digitorum longus come into play to assist in the action
but the major input of the flexor digitorum muscles is to move the bones of the hands and the fingers.
It should be noted that the pronator teres and pronator quadratus muscles are not involved in
this particular movement as the action is one of wrist-joint flexion and not forearm pronation.

Considerations for ROM Movement Application
One of the ways many trainees attempt to add emphasis to the movement is to apply an extended
ROM movement application during the eccentric contraction phase of the movement. The
way this is done is to allow the weight to roll down out of the region of the palms of the hand and all
the way down to the ends of the fingers. With the wrists placed in the recommended hyperextended
position the rolling of the weight down into the extremities of the fingers can exert tremendous duress
upon the ligaments and tendons of the wrist joint.

Unfavorable Risk/Reward Factor
The insertions and attachments of the muscles
of the area, in addition to the connective
tissue can be easily strained due to the fact there
is very little muscular control exerted over the
weight when it is allowed to travel down into
the fingers. It is suggested that the rolling of the
bar down into the extremities of the fingers
activates the flexor digitorum superficialis and
flexor digitorum profundus muscles but the
activation of the muscles is somewhat less than
is the level of duress that is placed upon the
ligaments and tendons of the wrists. As there is
little muscular contraction provided by such
action, it makes little sense to apply such tactic
as the forearm muscles are not further emphasized
with such dangerous approach. The risk
involved in the rolling-of-the-bar-into-thefingers
approach far exceeds any potential reward.

Summary of Correct Exercise
Execution
- Assume the proper preparatory posture for
the exercise by sitting on the end of a secure
bench with the legs positioned so that
a 90° angle is formed between the upper
and lower legs.
- Grasp a conventional barbell in a justinside-
shoulder-width hand displacement
distance and rest them on the knees. (You
will want to position the knees so as to allow
for the desired hand displacement distance
to be applied). A variation of the
movement can be applied with the trainees
kneeling on the floor and the hands positioned
off the side of the bench. Some trainee
use the end of the bench but the narrow
width of the bench necessitates a closed-grip application which invokes extra duress upon
the shoulders and discourages maximum activation of the forearms. For our purposes, the overthe-
. This Image is Incorrect
knee approach will be posture of choice.
- You will want to keep the head up as a
dropping of the head action will bring the
shoulders forward which will accentuate
the anterior deltoids and detract from the
accentuation that will be provided to the
forearms.
- You will want to have the thighs positioned
parallel to the floor. If the legs are not parallel
to the floor then place a platform under
the feet to raise the legs to the desired
90° angle.
- Initiate the concentric contraction phase of
the movement by curling the wrists upward
(wrist-joint flexion). You will want to be
careful to avoid straining the back portion
of the hand as the attachments on the back
of the hand can easily become strained if
the accentuation of the movement is allowed
to drift to the posterior portion of
the hand. The forearm muscles must be
called upon to provide the impetus for the
lift.
- You will want to avoid the urge to utilize a
calf-raise action to kick-start the lifting of the weight to a more desirable horizontal line-ofapplication
during the initiation of the concentric contraction phase of the movement.
- Complete the concentric contraction phase by flexing the wrists toward the forearms by virtue of
strong neural-impulsing into the anterior-median muscles. Pause for a one count at the conclusion
of the concentric contraction.
- Begin the eccentric contraction phase of the movement by utilizing strong neural-impulsing into
the muscles of the forearm to lower the weight down to the starting position.
- You will want to lower the weight to the hyperextended position of the wrist by virtue of strong
muscular contraction. You will want to avoid having the weight fall freely through the eccentric
phase.
- You will want to remember to avoid allowing the barbell to roll down out of the palms of the
hands and into the ends of the fingers.
- You will want to avert the penchant to lean forward during the completion of the eccentric
phase in effort to cushion the effects of the burden of the load on the forearms during the conclusion
of the movement and to provide a springing action into the subsequent concentric contraction.

Keys to the Lift
- You will want to make certain that the thighs are positioned parallel to the floor in manner or
providing for the optimal angle-of-application in order to provide maximum stimulation of the
muscles of the anterior forearm.
- Avoid the urge to “kick-start” the concentric contraction by utilizing a calf-raise action at the
outset of the lift.
- Do not lean too far forward during the application of the movement as this will accentuate the
anterior deltoids in the shoulders reducing the effectiveness of the exercise upon the desired region
of the forearms.
- You will want to concentrate fully in order to prevent the barbell from rolling down out of the
palms of the hands into the fingers as this action could easily induce serious injury to the ligaments
and tendons in the wrists.

Behind-the-back Barbell Wrist Curl

Behind-the-back Barbell Wrist Curl

The behind-the-back barbell wrist curl exercise remains one of the most overlooked movements
in the entire weight-resistance training exercise portfolio. For every thousand trainees who indulge in
countless sets of reverse-curls, and conventional wrist curls (and even hammer curls) you may find a
handful of trainees willing to incorporate the behind-the-back wrist curl application into their forearm
routine. The omission of the behind-the-back wrist-curl movement represents a major oversight
as this movement emerges as one of the most effective contributors to forearm development.

Considerations for Hand-grip Applications
The benefit of this exercise is that it provides strong activation of the entire anterior-median
group. The flexor digitorum superficialis and flexor digitorum profundus, along with the flexor pollicis
longus muscles can all be activated by allowing the bar to roll down into the fingers during the
completion of the eccentric phase of the movement. If the bar is permitted to roll down into the area
of the fingers it should be done so with a high measure of control (as outlined in the seated wrist-curl
exercise presented earlier in this section).

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the exercise by standing facing away from a barbell
stand (which has a light barbell resting upon it).
- Grasp the barbell in a palms-facing backward shoulder-width grip.
- Lower the arms to the fully-extended position and establish a shoulder width stance with the feet
pointed slightly outward. You will want to apply hip and knee-flexion (slight and establish an
erect position of the head.
- Initiate the concentric contraction phase of the movement by curling the barbell upwards toward
the forearm. You will want to curl with caution and apply a slow speed-of- contraction movement
application in effort to avoid straining the attachments in the back of the hand which are
extended to their fully-stretched position during the curling action. You will also want to avert
the strong urge to dip down and extend at the hips and knees in effort to incorporate momentum
into the lift.
- Curl the weight up to the natural finish-position in the concentric contraction ROM. Remember
to squeeze the forearms in the fully-completed finish-position and hold for two counts. You will
want to resist the temptation to raise the elbow during the lift.
- Slowly begin the eccentric contraction
phase of the movement extending the
wrists downward. You will want to utilize
high-concentration in directing
strong neural-impulsing into the forearm
muscles in effort to exert maximum
emphasis upon the forearms during
the eccentric phase. Remember to
squeeze the forearms at the conclusion
of the eccentric phase of the movement.

Keys to the Lift
- Utilize light resistance selection and
apply highly-controlled slow speed-of contraction
movement applications
during the concentric contraction phase
of the lift in order to reduce the risk of
straining the attachments in the back of
the hand.
- You will want to maintain the fullyextended
arms position throughout the
entire application of the movement.
- You will want to avoid the strong temptation
to dip down and apply a thrusting
action at the initiation of the concentric
contraction phase in effort to
incorporate momentum onto the lift.

Wrist-joint Dumbbell Rotation

Wrist-joint Dumbbell Rotation

The rotation movement action of the forearm as provided by the dumbbell pronation/
supination exercise allows for specific emphasis to be placed upon the pronator teres, the pronator
quadratus (pronation phase), and the supinator muscle (supination phase). The wrist rotation
action provides for additional growth and overall development of the forearms as the both the anterior-
median and posterolateral forearms muscle groups are also activated during the movement specifically
at the top of the exercise during the transition from pronation to supination (semi
pronation), as the two groups are always involved
during the application of the semi-pronated grip. In
addition, despite the fact that the curling action is
not performed in this movement, the arm position
is one of elbow-joint flexion and, as such, the brachioradialis
muscle is also activated during the
movement (although it should be acknowledged
that the brachioradialis activation is not as pronounced
as when elbow-joint flexion is applied).

Slow Controlled Movement Application
Essential
It is absolutely essential that the wrist rotation
(pronation/supination) movement action be performed
with a highly-controlled, slow speed-ofcontraction
movement application. There is tendency
to apply a ballistic training approach to this
movement; such approach could prove to be extremely
risky as injuries are commonplace if rapidfire
movements are applied. If the resistance is propelled
through the movement range too rapidly
there will be significant loss of muscular control of
the weight.

Rapid Increase in Torque Forces
The torque forces can add up quickly and the
resulting duress exerted upon the muscles will frequently
become too great for the muscles to control.
The ligaments and tendons of the region will
be called upon to provide support and control of
the pronation and supination movement finishpositions
with the result being that muscle strain as
well as ligament and tendon damage could easily
occur. Remember, you are not attempting to twirl a
baton, you are instead attempting to contract a resistance
in a particular movement application and, as
such, control is essential to the safe, efficient application
of this very simple, but potentially treacherous
exercise.

 

High-vulnerability Due To Anatomical Structure
The high-vulnerability of the muscles as well as the supporting ligaments and tendons, is due to
the anatomical structure of the muscles which sees them crossing over at the wrist as the forearms
undergoes the actions of supination and pronation. The muscles and supporting ligaments of the
region are intertwined in a vast close-grouped network that does not lend itself well to the articulation
of all of the ligaments and tendons that are attached in a concentrated area. As such, great care
must be taken to avoid exerting undue stress upon the muscles and their supporting ligaments and
tendons.

Apply Evenly Balanced Control or the Weight
It is important to control the weight through the entire movement application with the entire
hand and not just the medial portion of the hand (thumb and forefinger) where the grip is generally
stronger. The tendency with this movement is to apply major exertion of the supination portion of
the movement with the medial portion of the hand and to use the pinkies merely to support and
guide the weight through the movement. Ideally, you would want to apply strong pressure with the
little finger in effort to provide for more balanced muscular isolation throughout the entire region of
the forearms in manner of providing for maximum growth and development potential.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by establishing a natural shoulderwidth
stance with the feet placed in a slightly outward position. You will want to apply knee and
hip-flexion in effort to provide a desired flat rigid position of the back.
- Grasp a pair of dumbbells in a semi-pronated grip and curl them up to the mid-way point in the
hammer-curl movement. The forearms should be positioned parallel to the floor.
- Utilize a rotating action of the wrists to position the dumbbells in the supinated position.
- Slowly begin the pronation phase of the movement by turning the wrists downward until the
wrists are in the fully-pronated position. You will want to make certain to apply an evenly balanced
degree of pressure with both the medial (thumb) side and the pinky lateral side of the
hand.
- Complete the pronation phase of the movement by drawing the weight to a halt at the position
of full pronation of the hands. You will want to be careful not to overturn past the pronated position
finish-point. If the elbows are positioned in such a manner so as to allow for the fullysupinated
position then the position would provide for a bench mark for the pronated finishposition.
However, if the elbows are permitted to move during the movement application, there
is the chance that the wrists could be turned downward past the pronated position. Going
beyond the pronated position can induce painful injury to the wrists.
- Slowly begin the supination phase of the movement by turning the wrists upward until the hands
are in the desired finish-position parallel to the floor.

Keys to the Lift
- You will want to make certain to perform highly-controlled, slow speed-of-contraction movement
applications throughout booth the pronation and supination phases of the exercise.
- Apply even pressure across the entire hand; including the pinkies in order to provide maximum
muscle stimulation.
- Concentrate fully on resisting the tendency of allowing for the weights to be pronated beyond
the normal pronation-phase finish-point (hands parallel to floor).

Reverse Wrist-joint Curl (Extension)

Reverse Wrist-joint Curl (Extension)

As the name would readily imply, the reverse wrist curl exercise provides similar activation of the
forearms as the conventional wrist curl movement with the exception that the reverse curl (wristjoint
extension) provides activation of the posterolateral forearm muscle group. The major difficulty
in performing this movement is that there is a tendency to apply the movement with the accentuation
devoted almost entirely to the area of the wrist as opposed to the entire posterior region of the
forearm where the extensor muscles can be activated. It is very difficult to send neural-impulses into
the extensor muscles in this movement and, as such, it takes great concentration in order to activate
the three most involved muscles the extensor carpi radialis longus, extensor carpi radialis brevis, and
the extensor carpi ulnaris.

As well, when under duress, the extensor muscles “fail” readily and high-concentration is required
in order to maintain proper stimulus of the muscles of the posterior forearm and to avoid allowing
the emphasis of the movement to be centered back into the region of the wrists. It should be
noted that when experience is gained in this movement and heavier resistance can be applied with no
loss of form being incurred as a result, the extensor digitorum muscles are incorporated into the
movement application.

Light Resistance the Key
The key with this movement is to use very light resistance and apply slow speed-of- contraction
movement applications in effort to get the most out of the movement. If heavier resistance is employed,
there is a strong tendency to lift the hands off the knees with the result being that the movement
action more closely resembles that of the reverse arm movement. The forearms would then be
contracted by virtue of elbow-joint flexion as opposed to wrist-joint flexion.

Leaning Posture Recommended
In this movement it is important to lean forward with the head aligned approximately with the
mid-point of the thigh. Leaning forward will facilitate the movement action and increase the range352
Advanced Techniques in Weight-Resistance Training
of-motion of the movement application. If an
upright position is used, the ROM of the
movement application will be restricted as the
forearm will be extended downward at an angle
which makes the extension action of the wrist
less effective on the forearms. Another consideration
for maximizing the effects of the
movement upon the muscles of the forearm is
to make certain that the thighs are positioned
parallel to the floor. The parallel posture is even
more vital with the reverse wrist-curl application
than it is for the conventional wrist-curl
movement as the extension action is much
more restricted than the flexion action and the
forearms must be parallel to the floor in manner
of providing for maximum eccentric range
which will provide for subsequent maximum
ROM movement applications during the concentric
contraction phase of the movement.

Summary of Correct Exercise
Execution
- Assume the proper preparatory posture for
the exercise by sitting on the end of a secure
bench with the legs positioned so that
a 90° angle is formed between the upper
and lower legs.
- Grasp a conventional barbell in a justinside-
shoulder-width hand displacement
distance, with the hands in a pronated position
and rest the forearms on the knees.
(You will want to position the knees so as
to allow for the desired hand displacement
distance to be applied). A variation of the
movement can be applied with the trainee
kneeling on the floor and the hands positioned off the side of the bench. Some trainees use the
end of the bench but the narrow width of the bench necessitates a closed-grip application which
invokes extra duress upon the shoulders and discourages maximum activation of the forearms.
For our purposes, the over-the-knee approach will be posture of choice.
- You will want to keep the head up as a dropping of the head action will bring the shoulders forward
which will accentuate the anterior deltoids and detract from the accentuation that will be
provided to the forearms.
- You will want to have the thighs positioned parallel to the floor. If the legs are not parallel to the
floor then place a platform under the feet to raise the legs to the desired 90° angle.
- Initiate the concentric contraction phase of the movement by extending the wrists upward
(wrist-joint extension).
- You will want to avoid the urge to utilize a calf-raise action to kick-start the lifting of the weight
to a more desirable horizontal line-of-application during the initiation of the concentric contraction
phase of the movement.
- Complete the concentric contraction phase by hyperextending the wrists toward the back of the
forearms by virtue of strong neural-impulsing into the forearm extensor muscles. Pause for a one
count at the conclusion of the concentric contraction.
- Begin the eccentric contraction phase of the movement by utilizing strong neural-impulsing into
the muscles of the forearm to lower the weight down to the starting position.
- You will want to avert the penchant to lean forward during the completion of the eccentric
phase in effort to cushion the effects of the burden of the load on the forearms during the conclusion
of the movement and to provide a springing action into the subsequent concentric contraction.

Keys to the Lift
- You will want to make certain that the thighs are positioned parallel to the floor in manner or
providing for the optimal angle-of-application in order to provide maximum stimulation of the
muscles of the posterior forearm.
- Avoid the urge to “kick-start” the concentric contraction by utilizing a calf-raise action at the
outset of the lift.
- Do not lean too far forward during the application of the movement as this will accentuate the
anterior deltoids in the shoulders reducing the effectiveness of the exercise upon the desired region
of the forearms.
- You will want to concentrate fully in order to prevent the barbell from slipping out the fingers as
the set progresses. The tendency is to support the barbell with strictly the thumb and the forefinger
when fatigue sets in; however, to ensure maximum effectiveness of the movement be sure
to use all fingers equally

Hammer-grip Curl

Hammer-grip Curl

The hammer-grip curl has almost always been considered a biceps exercise. This is undoubtedly
due to the fact that the curling action of the movement application. However, due to the semipronated
position of the hands, the curling movement most highly accentuates the brachioradialis
muscle of the forearm. It was indicated that the partially pronation position of the hands during
cambered-bar applications more highly accentuated the brachioradialis muscle than was the case with
straight-bar applications. The semi-pronated grip (as applied in the hammer-grip curl exercise) further
accentuates the brachioradialis and is considered the most advantageous manner in which to
emphasize the brachioradialis and as such is included in the movements for the forearms. The upper
arm is activated as well with the brachialis muscle highly-involved and, to a much lesser degree, the
biceps brachii. Remember, the brachioradialis muscle is not considered a member of either the anterior-
median or posterolateral forearm muscle groups and as such is treated as an independent.

Simultaneous or Alternate Application
As is common with the dumbbell curling movements, the hammer grip dumbbell curl exercise
can be performed with either a simultaneous or alternate application. The alternate application is recommended
as this approach allows for increased isolation and accentuation upon the desired region
of the brachioradialis. The alternate version also encourages a complete ROM for the movement application
and reduces the penchant to provide a swinging movement action during the execution of
the exercise.

Elbows Encouraged To Stay In Correct Position
The alternate application encourages the elbows to be
maintained in the desired back, down, and in-close-to the-body
position. By virtue of being able to devote full concentration to
one side, there is a lesser tendency to allow for an elbow-flaring
action to occur during the initiation of the concentric contraction
phase of the movement. As well, there is a lesser tendency
to raise the elbows up and to bring them forward during the
completion of the lift with the alternate approach. A good idea
is to apply a flat position of the wrist as the “cocked” wrist position
would encourage the elbows to be brought upward and
then forward during the execution of the movement.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by establishing the
normal anatomical stance with the feet positioned at shoulder-
width distance with the toes pointed slightly outward.
Utilize knee and hip-flexion in order to establish a flat, stable
position of the back. The head should be kept in a
slightly upward position.
- Grasp a pair of dumbbells in a hammer-grip and hold them
in the fully-extended arm position at the sides of the body.
Be cautious not to hold the wrist too far away from the
body as this will encourage a leaning action during the initiation
of the concentric contraction phase of the movement.
You may want to bring the dumbbells into a position
that sees the bar positioned just to the outside of the outer
frontal portion of the thigh.
- Initiate the concentric contraction phase of the movement
by lifting the forearms upward while maintaining the fixedelbow
position. You will want to accentuate the area of the
forearms and direct strong neural-impulsing into the area in
effort to reduce the emphasis that will be placed upon the
shoulder during the completion of the lift.
- Complete the concentric contraction phase of the movement
by raising the dumbbell to the concentric finishposition
at the top of the shoulder. You will want to remember
to avoid having the elbow coming forward during
the conclusion of the movement. Pause for one second at
the top of the lift and squeeze the brachialis at the completion
of the movement.
- Begin the eccentric contraction phase of the movement by directing strong neural-impulsing into
the muscles of the forearm (specifically the brachioradialis) and the brachialis muscle of the upper
arm, in effort to avoid having the force of gravity take over control of the movement.
- Complete the eccentric contraction phase by drawing the weight to a slow halt while maintaining
the desired fixed-elbow position.
- You will want to avoid the tendency of swinging the dumbbell down and through the desired
finish-position in effort to maintain muscular control over the movement and to avert incorporating
momentum into the subsequent concentric contraction.

Keys to the Lift
- Establish and maintain the desired down, back and in-close position of the elbow during the entire
movement application in both the concentric and eccentric contraction phases of the lift.
- Do not hoist the dumbbell up during the initiation of the lift but rather utilize strong muscular
contraction in the brachioradialis and the brachialis in effort to derive the greatest benefit upon
the lift and to avert possible injury to the lower lumber region.
- You will want to control the movement application during the eccentric contraction phase in
manner of deriving the greatest results from the movement and to avoid having the dumbbell
come down and through the desired eccentric contraction finish-point so that you may avert incorporating
momentum into the subsequent concentric contraction.

Reverse Barbell Curl

Reverse Barbell Curl

From neophyte to advanced trainee, regardless of status and/or experience, almost every weightresistance
trainee’s forearm routine includes the reverse barbell curl. The “granddaddy” movement of
all forearm exercises, the reverse barbell curl is a simple one to perform but correct movement methodology
is required in order to reduce the risk of injury to the lower back, and to gain the most out
of the exercise. It should be noted that the reverse curl exercise provides high-activation of the extensor
muscles located on the posterior
portion of the forearm, but also requires the
assistance of the biceps brachii and the brachialis
due to the fact that elbow-flexion is
involved.

Determining the Accentuated
Portion of the Forearm
As is the case with all of the forearm
movements, the forearm muscles cannot be
worked entirely independent of one another
and, in fact, whenever we grip anything,
both the anterior-median and posterolateral
muscle groups are always coincidentallyactivated,
if not to the same absolute degree.
For purposes of explanation however,
the most highly-activated muscle group will
be the indicated group for each exercise.
The generally-applied rule-of-thumb in determining
which of the forearm muscle
groups is more highly-emphasized during a particular
movement is the portion of the forearm
that leads the action.

Elbows To Remain Down, Back and
In
Elbows must be kept down, back, and in
during the movement application as the movement
action must be one of forearm-flexion
applied as a result of having the elbows locked
in place to serve as a fulcrum for the movement
of the forearms. There is a strong tendency to
raise the elbows up, and forward, and to flare
them out to the sides during the raising of the
weight in order to incorporate the surrounding
muscles into the movement application.

Tendency to Apply Hip-flexion
Action
There is a strong tendency to utilize a hipthrusting
action at the initiation of the concentric
contraction in effort to incorporate momentum
into the lift. There is also a tendency
to want to lean back during the execution of
the lift in effort to apply leverage to the lift.
Both these actions should be avoided as they
reduce the effectiveness of the exercise, and
could cause lower lumbar region injuries.

Considerations for Barbell
Selection
The reverse barbell curl movement can be
performed with a conventional (straight bar) or
with a cambered-bar. The straight bar provides
for a fully-pronated position of the hands while the cambered-bar provides a partially-pronated
hands position. The significance of the hand position is realized in the specificity-of-accentuation
that is applied to the muscles of the forearm.

Conventional (Straight) Bar Application
The straight bar approach provides for a “pinkies-up” pronated-grip application which accen-
tuates the posterolateral muscle group of the forearm. It should be noted that the brachioradialis
muscle is also involved this movement though not nearly as much as the posterolateral group. The
brachialis muscle of the anterior upper arm (lower region) is also involved but in a reduced capacity
as compared to its involvement during the cambered-bar application.

Cambered-Bar Application
The partially-pronated position of the hands during the cambered-bar application reduces the
stress on the posterolateral group (particularly the outer portion), and the brachioradialis muscle is
more prominently brought into play during the movement. This means that the emphasis of the
movement is significantly reduced on the lateral portion (area of the “pinkies”) and is more prominently-
applied over the medial portion (area of the thumbs). The extensor carpi ulnaris is eliminated
from the action and the extensor carpi radialis is more greatly accentuated. The brachialis muscle of
the anterior upper arm (lower portion), is also more highly-activated during the cambered-bar application.
For purposes of explanation, the straight-bar reverse curl exercise will be analyzed.

Note: the considerations for selection of conventional (straight) bar or cambered-bar would include
the consideration of what other exercises are included in the forearm exercise inventory. If the
hammer-curl exercise is on the list you may want to go with a conventional bar application. On the
other hand if there is no listing for the hammer-grip curl you may want to utilize the cambered bar in
effort to provide accentuation of the brachioradialis muscle.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by applying slight knee and hip- joint
flexion and establish a flat, rigid posture of the back.
- Grasp a barbell in a shoulder-width pronated grip. Wider grips reduce the natural ROM movement
application and encourage a rising of the elbows action. Closer grips encourage the elbows
to be brought out too far in front of the body and often induce the high-activation of the anterior
deltoids.
- Lower the arms to the fully-extended position and establish the down, back and in-close position
of the elbows.
- Initiate the concentric contraction phase of the movement by raising the forearms upward. You
will want to make certain to maintain the desired down, back and in-close position of the elbows
as the forearms are raised.
- You will want to avoid the natural tendency to apply a hip-thrusting action into the movement in
effort to apply leverage to the lift. Hip-thrusting severely reduces the effectiveness of the exercise
and could invoke injuries to the lower lumbar region as a result of the arching-of-the back posture
which is usually induced as a result of the exertion of the thrusting activity.
- Complete the concentric contraction phase of the movement by raising the forearms to the fullycompleted
concentric contraction finish-position at the top of the shoulders. You will want to be
certain to apply “pinkie-pressure” throughout the entire movement application in effort to provide
stimulus of the entire posterior region of the forearms. Pause for one count.
- Begin the eccentric contraction phase of the movement by lowering the forearms downward.
Remember to maintain the desired fixed-position of the elbows during the descent.
- Complete the eccentric contraction phase by lowering the weight to the fully-extended (approximately
mid-thigh) finish-position.
- You will want to avoid the urge to recoil at the conclusion of the lift in effort to cushion the effects
upon the forearms. As well, the shoulders may be experiencing a painful response to the
exertion placed upon them and high-concentration is required in order to maintain proper form
throughout the movement.
- You will also want to avoid the tendency to “short-arm” the completion of the eccentric contraction.
You will want to make certain to extend the forearms all the way down while keeping the
elbows in the fixed position.

Keys to the Lift
- Maintain the down, back, and in-close position of the elbows throughout the entire execution of
the exercise.
- Avoid utilizing a hip-thrusting action in effort to apply momentum into the lift.
- Extend the arms fully during the eccentric contraction phase of the movement.
- Avoid the tendency of allowing a recoiling action of the body to be applied in effort to cushion
the effects of the movement during the completion of the eccentric contraction phase.

Forearm Training

Forearm Training

Popeye Forearms
When the legendary Popeye emerged into prominence, he cut a fearsome figure of strength and
power. The identifying aspect to his presumed might was the superior development of his forearms.
When golfing great Gary Player stalked the fairways with seldom-equaled distinction, he was nicknamed
“Popeye” in reference to his highly-developed forearms which hinted of a power beyond that
which is normally associated with a man of his size and structure. Well-developed forearms establish
a sense of strength and provide the finishing touches to the well-developed physique.

However, despite the benefits attributed to having well-developed forearms, they emerge as one
of the most neglected muscle regions in the entire body. This fact would seem incongruent with the
location of high-prominence the forearms share alongside the triceps and biceps. Also, as the forearms
are part of the usually overworked arm, it would seem illogical that they would be overlooked
in so many weight-training programs. The generally-applied rationale for the prevalent absence of a
solid forearm routine (or even a partial routine featuring one forearm exercise) is that the forearms
are involved in all other work. This proposed theory of explanation is repeated from that provided by
those who suggest that extensive calve training is not required because we walk around on them all
day. If that is true, why is it that only a small percentage of the people (those who engage in serious
calves training) have superiorly-developed calf muscles? The point is that constant (low intensity)
work will not provide adequate stimulus to allow for optimum growth and development.

In addition, with reference to the forearms, what should not be overlooked is the fact that the
“other body part” exercises are performed with a de-emphasis upon the forearms. When the curling
movements are performed for the biceps, the
hyperextended position of the wrist is suggested
in manner of reducing the accentuation upon the
forearms. When the back movements are performed
the applied philosophy is one that suggests
that the arms are merely a link between the
resistance and the muscles of the back and that as
little emphasis as possible be placed upon the
arms (forearms). The popularity in recent times of
wrist-straps also serves to reduce the accentuation
upon the forearms during back routines. The emphasis
upon the forearms is discouraged in all
exercises and as a result, the forearms receive only
a small portion of the stimulus needed to promote
increased growth and development.

In order to properly stimulate a muscle there
must be a specific accentuation provided for that
muscle. The trainees who rely upon “other work”
to supply the supposed required emphasis are
short-changing themselves with regard to proper
forearm development. A well-rounded forearm
routine is essential in order to provide for the
fabled “Popeye” forearms of strength and power
that are the hallmark of the truly “complete” physique.

Location and Function
There are several muscles that comprise the
region of the forearm and each is responsible (as
indicated by its location and name) to provide a
specific action upon the forearm. The anterior
portion of the forearm is comprised of the flexor
muscle group while the posterior portion of the
forearm is comprised of the extensor muscle
group. These two muscle groups (not surprisingly)
are responsible for the actions of flexion and
extension respectively. The forearms are also
made up of muscles that are involved in the rotation
of the forearm as evidenced in the actions of
supination and pronation and are fittingly deemed
the “rotator” muscles. An analysis of the major
muscles of each section and which are responsible
for the various actions of the forearms will be presented.

 

Anterior-median Group: Forearm Flexors

 

Flexor Carpi Radialis (A)
Location
Situated (as the name would imply) along the radius bone and originates on the epicondyle
(medial) of the humerus and inserts into the sheathe of tissue that rests on the palm of the hand primarily
at the base of the second metacarpal.

Function
Serves in the action of flexion and abduction of the hand at the wrist-joint and flexes and pronates
the forearm.

Flexor Carpi Ulnaris (B)
Location
Situated along the ulna bone and originates from two areas: medial condyle of the humerus; the
medial portion of the ulna on the olecranon process. It inserts on several areas (bones) of the hand
(medial portion) and into the base of the fifth metacarpal (little finger).

Function
The flexor carpi ulnaris is involved in the actions of flexion and abduction of the hand at the
wrist-joint and flexion and pronation of the forearm.

Flexor Digitorum Superficialis (C)
Location
While the name would imply that this muscle is located superficially it is actually more deeply
rooted than either the flexor carpi ulnaris or flexor carpi ulnaris muscles. It is however situated superficially
to the flexor digitorum profundus and thus, derives its superficialis title. This muscle originates
on the medial epicondyle of the humerus, medial ulna, and anterior border of radius. It (as the
name would imply) inserts on the palmer (inside) portion of the middle four digits (fingers).

Function
The flexor digitorum superficialis serves in the action of wrist-flexion and in the flexing action of
the middle phalanges of the digits (fingers).

Flexor Digitorum Profundus (D)
Location
A long thin muscle, it is located more deeply than the flexor digitorum superficialis and originates
on the ulna bone and inserts on the distal portion of the middle four fingers.

Function
The flexor digitorum profundus is involved in the flexing action of the hand at the wrist-joint
and the flexing of the distal phalanges of the digits (fingers).

Flexor Pollicis Longus
Location
This is another of the deeply-rooted flexor muscles of the anterior region of the forearm. This
muscle begins on the anterior surface of the radius and medial epicondyle of the humerus and inserts
on the distal bone of the pollicis (thumb).

Function
The flexor pollicis longus serves in the action of wrist-flexion (due to the fact that it crosses the
wrist-joint) and flexion of the thumb (as it inserted upon the thumb).

Rotator Muscles
In addition to the muscles of the anterior portion of the forearm (anterior-median group), that
are described as forearm flexors, there are two muscles included in the anterior-median group which
are described as rotator muscles: the pronator teres and the pronator quadratus.

Pronator Teres (E)
Location
This muscle is located on the medial epicondyle of the humerus and coronoid process of the ulna
and inserts on the mid-shaft of the radius.

Function
As the name would indicate, this pronator muscle serves to pronate and flex the forearm. The
pronation action is provided by the fact that the muscle is connected to both the ulna and radius
bones in the forearm.

Pronator Quadratus
Location
This is a short powerful muscle that originates on the distal end of the ulna near the elbow and
inserts on the distal end of the radius.

Function
Due to its name as a pronator muscle coupled with the fact that the muscle connects to both the
ulna and radius bones offers suggestion that it would be highly-involved in the action of rotating the
forearm upward (pronation).

 

Posterolateral Group: Forearm Extensors

Extensor Carpi Radialis Longus (F)
Location
Originates on the lateral supracondylar ridge and inserts on the proximal shaft of the radius.

Function
This muscle is involved in the action of wrist-joint extension and abduction as well as forearm
extension.

Extensor Carpi Radialis Brevis
Location
This muscle is the little brother of the extensor carpi radialis longus (thus abbreviated brevis). It
originates on the lateral epicondyle of the humerus and inserts on the base of the third metacarpal.
Function
This muscle is also involved in the actions of wrist-joint extension and abduction as well as forearm
extension.

Extensor Carpi Ulnaris (G)
Location
Originates on the lateral epicondyle of the humerus and inserts on the base of the fifth metacarpal.

Function
The extensor carpi ulnaris is involved in the actions of wrist-joint extension and adduction.

Extensor Digitorum Communis (H)
Location
Originates on the lateral epicondyle of the humerus and inserts on the phalanges of the second342
Advanced Techniques in Weight-Resistance Training
fifth metacarpal. (The communis label derives from the multi insertion points).

Function
This muscle is involved in the actions of digit (finger) and wrist-joint extension.

Extensor Pollicis Longus (I)
Location
This is a longer muscle originating on the dorsal shaft of the ulna and extending all the way to
the distal phalanx of the pollicis (thumb).

Function
Serves in the single action of extension of the pollicis (thumb). In addition to the extensor muscles
the postern-lateral group also includes the supinator muscle, called simply, “supinator”.

Supinator
Location
The supinator originates on the lateral epicondyle of the humerus and inserts on the proximal
shaft of the radius.

Function
It is involved in the action of supination of the forearm. In addition to the anterior-median and
posterolateral muscles groups (including the pronator teres and pronator quadratus and supinator
muscles) there remains one prominent forearm muscle that has not been covered: the brachioradialis.

BrachioradiaIis (J)
Location
Originates on the supracondylar ridge of the humerus and inserts on the styloid process of the
radius.

Function
The brachioradialis is involved in flexing the forearm. The location of the brachioradialis just below
the brachialis suggests that it is highly-activated during the hammer-grip curl and reverse-curl
exercises which also involve the incorporation of the brachialis muscle.

Muscle Activation
Whenever a grip is applied to a weight, the muscles of the forearms are activated. The particular
region of emphasis (anterior or posterior) is determined by the type of grip applied (supination, pronation,
semi-pronation) as well as the actions of the wrist-joint and elbow-joint flexion and extension.
For example, movements involving wrist-joint flexion activate the forearm of the anterior forearms
while movements involving wrist-joint extension activate the forearm extensors of the posterior area
of the forearm. As well, supinated-grip elbow-joint flexion (as evidenced in the barbell curl exercise)
activates the forearms flexors located in the anterior region of the forearms. The supinated-grip elbow-
joint extension action (as evidenced in the standing supinated reverse grip triceps extension exercise)
involves the forearms. Meanwhile the pronated (reverse) grip barbell curl exercise activates the
posterior region of the forearms while the pronated-grip triceps pressdown exercise most strongly
involved the anterior region of the forearms.

It should be noted that while one region of the forearm is more highly accentuated during a particular
exercise it is done so not at the exclusion of the opposite region of the forearms as the forearm
muscles work in close harmony with one another. In addition, the utilization of the semipronated
grip highly activates both the forearm flexors and forearm extensors during the actions of
elbow-joint flexion and extension respectively. Most prominently affected is the brachioradialis muscle
located on the lateral region of the forearm.