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Best Forearm Exercises for Men, Best Forearm Workout

Best Forearm Exercises for Men, Best Forearm Workout

There are many muscles in the forearm. They can be divided into 2 compartments- anterior & posterior.

Anterior compartment : In general, muscles in the anterior compartment of the forearm perform flexion at the wrist and fingers, and pronation. Muscles are split into three categories:

  • Superficial: Flexor Carpi Ulnaris, Palmaris Longus, Flexor Carpi Radialis, Pronator Teres
  • Intermediate: Flexor digitorum superficialis
  • Deep: Flexor Digitorum Profundus, Flexor Pollicis Longus, Pronator Quadratus

Posterior compartment :  In general, muscles in the posterior compartment of the forearm produce extension at the wrist and fingers. Anatomically, the muscles in this compartment can be divided into two layers:

  • Superficial: Brachioradialis, Extensor Carpi Radialis Longus and Brevis, Extensor Digitorum, Extensor Digiti Minimi, Extensor Carpi Ulnaris, Anconeus
  • Deep Muscles: Supinator, Abductor Pollicis Longus, Extensor Pollicis Brevis, Extensor Pollicis Longus, Extensor Indicis Proprius

Here, we are explaining about few top rated forearm exercises to get ripped forearm:

1. Farmer’s Walk

  • Main Muscle Worked: Forearms
  • Muscle Targeted: Forearms
  • Other Muscles Involved: Abdominals, Glutes, Hamstrings, Lowerback, Quards, Traps
  • Equipment: Multiple
  • Level: Intermediate
  • Sport: Yes

2. Wrist Roller

  • Main Muscle Worked: Forearms
  • Muscle Targeted: Forearms
  • Equipment: Wrist roller
  • Level: Beginner
  • Sport: No

Read : Best Biceps Exercises for Men, Best Biceps Workout for Bigger Biceps & Arms

3. Palms-Up Dumbbell Wrist Curl

  • Main Muscle Worked: Forearms
  • Muscle Targeted: Forearms
  • Equipment: Dumbbell
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

4. Palms-Up Barbell Wrist Curl

  • Main Muscle Worked: Forearms
  • Muscle Targeted: Forearms
  • Equipment: Barbell
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

5. Palms-Down Barbell Wrist Curl

  • Main Muscle Worked: Forearms
  • Muscle Targeted: Forearms
  • Equipment: Barbell
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

6. Rickshaw Carry

  • Main Muscle Worked: Forearms
  • Muscle Targeted: Forearms
  • Equipment: Other
  • Level: Intermediate

7. Finger Curls

  • Main Muscle Worked: Forearms
  • Muscle Targeted: Forearms
  • Equipment: Barbell
  • Level: Beginner

8. Wrist Rotations with Straight Bar

  • Main Muscle Worked: Forearms
  • Muscle Targeted: Forearms
  • Equipment: Barbell
  • Level: Beginner

9. Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

  • Main Muscle Worked: Forearms
  • Muscle Targeted: Forearms
  • Equipment: Cable
  • Level: Beginner

10. Dumbbell Lying Supination

  • Main Muscle Worked: Forearms
  • Muscle Targeted: Forearms
  • Equipment: Dumbbell
  • Level: Intermediate

11. Dumbbell Lying Pronation

  • Main Muscle Worked: Forearms
  • Muscle Targeted: Forearms
  • Equipment: Dumbbell
  • Level: Intermediate
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