How to Build ALL 8 Forearm Flexors (4 Finger Flexors + 4 Wrist Flexors = Big & Ripped Forearms!) 💪
Vložit
- čas přidán 16. 06. 2024
- Thanks for watching! If you like this video, you'll LOVE Fitness-Tip Friday! My FREE weekly e-mail newsletter that is always short, significant, and science-based - bringing king-sized value in a bite-sized package! 👉 www.dr-gains.com/fitness-tip-...
You can now also access ALL Dr. Gains Premium Content (over 1,000 exercises with anatomy breakdowns + 100s of hours of video tutorials) For Just $9.95!! 👉 www.dr-gains.com/all-access
Be sure to subscribe before you go! 👉 / drgains
This is the final video of my 3-Part Forearm Series!
Part 1 (Brachioradialis) 👉 • The 2 Science-Based KE...
Part 2 (Forearm Extensors) 👉 • How to Build EVERY FOR...
Key Timestamps:
0:00 Intro & Overview
0:19 5 Reasons to Work Your Forearm Flexors
1:22 Why Grip Work Isn't Enough!
2:15 Exercise Demo - Cable Version Phase 1
3:01 Exercise Demo - Cable Version Phase 2
3:53 Exercise Demo - Cable Version 2X-Failure Finisher
4:17 Exercise Demo - Dumbbell Version Phase 1
4:33 Exercise Demo - Dumbbell Version Phase 2
4:40 Exercise Demo - Dumbbell Version 2X-Failure Finisher
5:18 Exercise Anatomy - Finger Flexors
7:14 Exercise Anatomy - Wrist Flexors
7:28 The Palmaris Longus Test
8:30 Exercise Anatomy - 3 Benefits From Adding Adduction
10:00 Forearm Series Summary & Total Forearm Program
10:46 Fitness-Tip Friday & More Resources
===
**LINKS**
Total Forearm Program 50% OFF Beta-Waitlist: 👉 www.dr-gains.com/beta-testing...
All-Access Membership - 👉 www.dr-gains.com/all-access
Content Requests & Feedback: 👉 www.dr-gains.com/content-requ...
The Dr. Gains Curated Best-of-Amazon Fitness Product List: 👉 www.amazon.com/shop/michael_k...
20% OFF Your Legion Supplements Order (Code "DRGAINS"): 👉 bit.ly/3aGTMmX
Anatomy Animations courtesy of Muscle & Motion! 👉muscleandmotion.pxf.io/6b46Nr
Follow me on Instagram & TikTok for more science-based fitness tips & workouts! 👉 @michael_kamalu
===
The forearm flexors are a group of 8 muscles located on the anterior or underside of the forearm, and they can be split into two groups - the finger flexors, and the wrist flexors. They’re an EXTREMELY important muscle group to work - here are 5 of the top reasons why:
1) The forearm flexors make up the majority of the entire forearm, and make you look ripped when they’re built! 2) Developed forearm flexors give you a strong, firm handshake, which subconsciously conveys strength, confidence, and reliability. 3) They’re the single most used skeletal muscle group in modern society. 4) Every pull exercise that exists relies on your grip strength, and 80% of your grip strength comes from the forearm flexors (with the rest coming from the forearm extensors which I covered in a previous video). So how well you can work a HUGE portion of your body is limited by the strength of your forearm flexors! 5) Due to a principle called muscular irradiation, the stronger your forearm flexors are, the better you’ll be able to work your upper arm muscles, including the biceps, triceps, and deltoids.
But, aren’t they getting worked enough by gripping weights in those pull exercises? No! 1) In all those exercises the forearms are only being worked isometrically - which means the muscle fibers aren’t stretching and shortening or moving the load at all, and isometric contractions are the least effective of the 3 types - concentric, eccentric, and isometric - for stimulating muscle growth. 2) Grip work only engages the finger flexors, and doesn’t work the wrist flexors at all, which make up half of the forearm flexors as a whole!
So you need to incorporate exercises where the forearm flexors are being isolated via direct concentric and eccentric contractions, and that target both the finger flexors and wrist flexors.
And here’s the multi-phase workout technique I developed for building all 8 forearm flexors as effectively as possible!
The first phase of this exercise targets the finger flexors by adding resistance to your fingertips. Those are the:
-Abductor Pollicis Longus
-Flexor Carpi Ulnaris
-Palmaris Longus
-Flexor Carpi Radialis
It’s extremely important here that you let the weight drop down all the way to your fingertips. From there, you’ll move into the second phase, which targets the wrist flexors:
-Abductor Pollicis Longus
-Flexor Carpi Ulnaris
-Palmaris Longus
-Flexor Carpi Radialis
You’ll start by flexing your wrist as far as you can while simultaneously adducting it, or rotating it slightly in, then slowly let the cable pull your wrist back to the starting position and repeat.
In the first position, the point of maximum resistance on the wrist flexors is between a hyperextended position and a neutral position, and works all the forearm flexors closer to their points of max extension. Rotating between the two different angles of resistance will maximize balanced muscle growth due to the principle of region-specific hypertrophy!
This is by far one of the best contents for those who want (or need) to workout their forearms. Simply great!
we want Knee curvature exercises (Knock-knees) and Exercises To Correct Inner elbow curvature
Noted 👍 Feel free to use the content request form in the video description to add things directly to my to-do list and bump them up in priority if you haven’t yet!
The best explanation of development of the forearm I ever heard and witnessed. No wonder I never got the development I wanted. Don't get discouraged with some remarks its to be expected. I love your examples. Its what I have been looking for in training. Thanks Doc!
Yes!! Been waiting for this video since you've done the other forearm video.
Haha it’s definitely been a long time coming!! Hope you like it 💪
Thank you for this detailed explanation. I added this into my upper body routine. I hope it helps my chronic wrist pain.
make a video on how to build neck muscles!
Thank you Mr. Gains for your very informative vids. I've been applying a lot of the science you share with us and my workouts are more affective.
Love forearm training, thanks.
Aloha...Wow! What a video. I love the explanations and science behind the forearm workouts - all 3 videos. Thanks for sharing your knowledge. You're the best on CZcams (and elsewhere).
Wonderful video! Very much appreciated.
Excellent presentation and instruction, great work Mike.
Perfect explained 👏
Best video of CZcams about fitness 🎉🎉🎉
Awesome presentation.
Best please make more videos like this
yesssss I was hoping for this guys I'm so serious this is the MOST informative exerise channel I've found on CZcams every exerise I've tried from him is triple the effectiveness oh my old exersises
Thank you my friend! Glad to have helped 🙏
@@DrGains I wanted to contribute an exerise to0 for stomach vacume but better if you lean your arms over head on a table and make the abbs parralle to the the floor it's much harder to vacume and it's pretty effective so far
Hello! I love your series and channel! Question: How should we go about taking care to avoid medial elbow pain? I''ve read that excessive use of the flexors and finger flexor can cause this and was wondering some corrective actions to mitigate it.
Dumbbels seems to slip, when trying to finger curl, however, its not the best dumbells(vinyl), so no knurling. However it made me think about if theres some special eqiuipment for those fingercurls, like an attachment, or a special loadable bar with some genious designstop to make those last centimeters have something to press against. Perhaps you heard about it already? Also.. really thank you for the contribution. You are the most comprehensive channel in bodybuilding ive found. Thank you✌️
Have had huge success doing the forearm moves of the first 2 vids,,great content
Hey Doc I’ve just watched all your forearm vids 👏🏾 Thanks a lot for sharing such detailed information. I did not know how complex the forearm muscle was. I started training my forearms 2 years ago and I think I developed a TRIGGER FINGER on my left hand (ring finger). I wonder if I’ve been training it incorrectly that I now have an imbalance or just an overuse because I also do calisthenics. Any tip or advice would really be helpful. Thank you!
When doing the standing version dumbbell does it matter if the dumbbell/palm facing your body or facing it at the back (palm facing behind)?
What do you recommend for reps high or low? Heavy or light resistance? 2x a week?
question please: if i hyperextend my wrist with a closed fist and keeping that position repeatedly open and close my hand for about 40 to 50 reps (all while forearm is parallel to the ground) each day or a couple times a day, will i begin to strengthen all 8 forearm flexors? If yes, should i also perform the variation of this with my arm perpendicular to the ground? And thank you for producing this video. Thank you for making quality content like this available on this platform.
I have golfer's elbows now, I'm thinking that these exercises should help strengthening my weak forearm muscles and tendons. Am I right? I had carpal tunnel release on both hands and went to the gym to train hypertrophy six months later. Here I am now with pain on both arms and trying to fix the problem while still doing some lifting.
Can you please make a video on how to fix Anterior pelvic tilt, I've done every exercise on the planet and it still coming back.
3:00 i dont have a cable machine at home but i do have a EZ bar, can i use that instead?
The best forearm exercise is attaching a weight to a bar and lowering and raising it using both arms. You will need a rope for this.
Since you asked: an arm wrestling workout would be interesting to me.
Here's a great and cheap way to train all muscles in the forearm. Get a bucket. Fill it with sand, rice or something similar. Stick your hand in. Move your hand and fingers. This can also add to rotator-cuff training ;)
Theoretically, would specifically targeting the pronator quadratius give me the appearance of thicker wrists? I don't like how slim they look compared to my upper forearm.
I would consider flexor carpi ulnaris. If you think about how this muscle is on the ulna side of your forearm and is one of the big three shown from the publishing (FDP, FDS. FCU)... Just based on the size and where this muscle is, if i wanted to add "thickness" or the appearance of I would strengthen the Flexor carpi ulnaris and Flexor carpi radialis. Also it would feel great to deeply stretch and get comfortable with nervy but non painful sensations. Move in all ways possible without pain! Cheers.
@@pollo369123 Thanks for the knowledge. Been looking to add ulnar turns in my routine. Will give it a go now with that information.
in the first video you said the brachioradialis was the largest muscle and in this one youre saying its the flexor digitorum profundus. which is it?
are u from hawaii?
Hi Michael, great stuff as always!
I have questions regarding the carpal tunnel syndrome:
1) I work manual labor, most of my collegues over 53 get tingling, have pins and needles in their hands to the point where they cannot grab their phone after waking up. I am only 31 but am kinda scared of that. So I wonder whether these excercises are benefitial or harmful to me.
2) What is a good prevention or regime I can implement to avoid getting the carpal tunnel syndrome?
"Isometrics are the least effective for simulating muscle growth". Very limited evidence for that. Isometrics have been shown to be great for hypertrophy, and farmers walks are well known for trapezius development. I think the main reason these exercises dont build killer forearms is because grip is not being stressed enough.
I found wrist curls did nothing. One way to build forearms is heavy gripping with back rows. Another good forearm exercise is attaching weights to a rope and using a handlle bring it up and down.
People haven’t realized a moderate, confident handshake is infinitely better than a handshake intended to show how strong your grip is? The latter which does precisely the opposite and let’s people know you’re insecure? This is where I tuned out because the reasoning showed how flawed it is.
Thanks 🙏
I got no muscle in that part of forearm
Arm wrestling has this figured
That's a great video and exercise but god does it hurt - I think I must have the weakest wrist & hand flexors on the planet.
Why do farmers walks with 45lbs plates feel good yet when i grab the 50lbs it feels alot harder and less comfortable
Howcome your forearms are so small ???🤔
If you want big strong beefy forearms look at what professional arm wrestlers are doing.
Politely I’d like to say you missed a lot of exercises to build beefy forearms. I didn’t see any pronation exercises, or riser ones.
next video should be on how to build your Meat.
First! Lol #2013
lame