Anatomy Lesson: Forearm and Wrist Musculature
The wrist and forearm are made up of MANY MANY small muscles. To keep things simple, I will break this up into muscle groups that do 4 motions (although it is more complex than this): wrist flexion, wrist extension, wrist supination, and wrist pronation.
Wrist Flexors: Flexor carpi radialis, Flexor carpi ulnaris, Palmaris Longus, Flexor Digitorum superficialis, Flexor Digitorum profundis, Flexor Pollicis Longus
Wrist Extensors: Extensor carpi radialis longus, extensor carpi radialis brevis, Extensor digitorum, Extensor digiti minimi, Extensor carpi ulnaris, Extensor pollicis longus, Extensor indicis
Forearm Pronators: Pronator Teres, Pronator Quadratus, Brachioradialis
Forearm Supinators: Supinator
Stretching the Forearms: Hold for 30sec each way.
Strengthening the Forearms: 4 Exercises.
Try these 4 exercises for 5 sets of 10-12 each using a challenging weight.
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