Muscles and Exercises - Forearms and Wrists

This article details the specific muscles associated with 6 forearm exercise sets.

The forearm contains many muscles, including the flexors and extensors of the digits, a flexor of the elbow (brachioradialis), and pronators and supinators that turn the hand to face down or upwards, respectively. In cross-section, the forearm can be divided into two fascial compartments. The posterior compartment contains the extensors of the hands, which are supplied by the radial nerve. The anterior compartment contains the flexors, and is mainly supplied by the median nerve. The ulnar nerve also runs the length of the forearm.

WRIST CURL SETS

Wrist Flexion (Wrist Curls): Bending the joint resulting in a decrease of angle; moving the palm of the hand toward the front of the forearm.

• Flexor Carpi Radialis
• Flexor Carpi Ulnaris
• Palmaris Longus*
• Abductor Pollicis Longus
• Flexor Digitorum profundus
• Flexor Digitorum superficialis
• Flexor Pollicis Longus

Wrist Extension / Hyperextension (Wrist Reverse Curls): Straightening the joint resulting in an increase of angle; moving the back of the hand toward the back of the forearm.

• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis
• Extensor Carpi Ulnaris
• Extensor Digitorum
• Extensor Indicis
• Extensor Digiti Minimi
• Extensor Pollicis Longus
• Extensor Pollicis Brevis

WRIST DEVIATION SETS

Wrist Adduction (Ulna Deviation - Forward): Medial movement toward the midline of the body; moving the little finger side of the hand toward the medial side of the forearm.

• Flexor Carpi Ulnaris
• Extensor Carpi Ulnaris

Wrist Abduction (Radial Deviation - Backward) - Lateral movement away from the midline of the body; moving the thumb side of the hand toward the lateral side of the forearm.

• Extensor Carpi Radialis Longus
• Extensor Carpi Radialis Brevis
• Flexor Carpi Radialis
• Abductor Pollicis Longus
• Extensor Pollicis Brevis
• Extensor Pollicis Longus

WRIST PRONATION+SUPINATION SETS

Wrist Pronation (outward lift): Internal rotation of the forearm resulting in the palm moving posteriorly (down).

• Pronator Quadratus
• Pronator Teres
• Flexor Carpi Radialis
• Anconeus

Wrist Supination (inward lift): External rotation of the forearm resulting in the palm moving anteriorly (up).

• Supinator
• Biceps Brachii

*NOTES:

• Absent in 14% of the pupulation, the palmaris longus muscle does not have any known effect on grip strength. (ref.)