Flex Australia – June-July 2017

When people think front double

biceps pose, they obviously

visualise big biceps. However,

thebicepsareonlyoneofseveral

muscle groups that play an

importantpartinpresentinga

winning front double biceps pose.

Onemusclegroupofparticular

importance is the forearm flexors.

Theforearmflexorsarethepart

oftheforearmthatfillsinthe

gap between the biceps and

the forearm.

Oneofthemosteffective

exercises for the forearm flexors

isthewristcurl.Thisexercise

can be done with either a straight

barorapairofdumbbells.Ifusing

a bar, select a short straight bar.

Then hold the bar palms facing

away, a little narrower than

shoulder width. Sit on a bench

with your forearms resting flat

FLEXO

FIRE UP YOUR

FOREARMS WITH

THE GOOD OLD

WRIST CURL

FOREARM

BLASTER

WORKOUT

EXERCISE SETS REPS

Barbell

wrist curl 3 12–15

Behind-the-back

barbell wrist curl 3 12-15

Reverse-grip

barbell wrist curl 3 12-15

on top of your thighs so that your

hands extend past the knees.

Lower the bar slowly, extending

your grip so your hands begin to

open and you’re holding the bar

with your fingers. Then curl the

bar back into the palm of your

hands and curl the wrists up until

your knuckles are pointing up.

ALTERNATIVES

Dumbbell wrist curls, behind-

the-back barbell wrist curls.

FORM AND FUNCTION

The origin of the muscles making

up the forearm flexors is generally

the medial epicondyle of the

humerus. The insertion is at the

palm of the hand including the

fingers. The function of the

forearm flexors is to flex the

wrist as well as the fingers.

FLEXONLINE.COM.AU | FLEX 31

PAVEL YTHJALL

BY BRYAN HAYCOCK CROSSHAIRS LIFT