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.