Pieachei Curls

Sternocleidomastoid

Biceps brachii Brachialis

Brachloradlalls Pronator teres Flexor carpi radialis

Abdominal Muscles

Trapezius

Deltoid

Pectoralis major

Attention: The angle of the support pad places significant tension on the forearms when the arm is completely extended. Therefore, warm up the muscles properly and begin with lighter weights.

Extensor pollicis

Flexor carpi ulnaris Abductor pollicis longus Palmaris longus Extensor carpi radialis brevis Flexor carpi radialis Pronator teres

Extensor pollicis brevis

Brachialis Triceps brachii, medial head

Deltoid Pectoralis major

Deltoid Pronator Teres

Teres major

Latissimus dorsl

Sternocleidomastoid

Biceps brachii Brachialis

Brachloradlalls Pronator teres Flexor carpi radialis

Sit or stand with the arms resting on the support pad and grasp the bar with an underhand grip: • Inhale and raise the forearms by bending the elbows. Exhale at the end of the effort. This is one of the best exercises for isolating the biceps.

Attention: The angle of the support pad places significant tension on the forearms when the arm is completely extended. Therefore, warm up the muscles properly and begin with lighter weights.

Extensor pollicis brevis

Extensor pollicis

Serratus anterior

Flexor carpi ulnaris Abductor pollicis longus Palmaris longus Extensor carpi radialis brevis Flexor carpi radialis Pronator teres

Deltoid Pectoralis major

Brachialis Triceps brachii, medial head

Teres major

Latissimus dorsl

Trapezius

Deltoid

Pectoralis major

Lateral head

Long head

Medial head

Biceps brachii, aponeurotic expansion

Palmaris longus

MUSCLES OF THE FOREARM (LATERAL VIEW)

Splenlus capitis

Thyrohyoid

Levator scapula

Olecranon

Extensor

Radius Extensor pollicis longus, tendon

Scalenes Infraspinatus

Teres minor

Flexor carpi ulnaris Head of ulna

Extensor pollicis brevis

Abductor pollicis longus

Triceps brachii

Tricep Brachii Tendon

Triceps brachii, lateral head Triceps brachii, long head Triceps brachii, tendon Lateral epicondyfe

Brachioradialis Extensor carpi radialis longus

Extensor carpi radialis brevis

Abductor pollicis longus Extensor pollicis brevis

Lateral View Abdominal Muscles

THE MOVEMENT

Brachialis Biceps brachii

Exercises For Flexor Carpi Ulnaris

digitorum Extensor Extensor Flexor carpi carpi ulnaris digit minimi ulnaris

MUSCLES OF THE FOREARM (LATERAL VIEW)

Stand with the legs slightly apart and arms extended and grasp the bar with an overhand grip (with the thumbs facing each other):

• Inhale and raise the forearms by bending the elbows.

• Exhale at the end of the movement.

This exercise works the extensor muscles of the wrist: extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum, extensor digiti minimi, and extensor carpi ulnaris.

It also acts on the brachioradialis, brachialis, and, to a lesser degree, the biceps brachii.

Splenlus capitis

Thyrohyoid

Levator scapula

Sternocleidomastoid

Triceps brachii, lateral head Triceps brachii, long head Triceps brachii, tendon Lateral epicondyfe

Olecranon

Extensor digitorum Extensor Extensor Flexor carpi carpi ulnaris digit minimi ulnaris

Radius Extensor pollicis longus, tendon

Triceps brachii

Scalenes Infraspinatus

Teres minor

Teres major Long head Lateral head Brachioradialis Extensor carpi radialis longus Olecranon Anconeus

Extensor carpi radialis brevis Extensor digitorum Extensor digiti minimi Extensor carpi ulnaris

Flexor carpi ulnaris Head of ulna

Extensor retinaculum

Brachioradialis Extensor carpi radialis longus

Extensor carpi radialis brevis

Abductor pollicis longus Extensor pollicis brevis

Brachialis Biceps brachii

Extensor pollicis brevis

Omohyoid Sternohyoid Trapezius Deltoids

Pectoralis major Brachialis Biceps brachii

Abductor pollicis longus

THE MOVEMENT

Comment: This is an excellent exercise for strengthening the wrist, which is often weak because of an imbalance caused by using the wrist flexors rather than the wrist extensors. For this reason, many boxers include it in their training. Many bench press champions use it to keep their wrists from trembling under extreme weights.

Flexor digitorum superficialis

Extensor poilicis

Extensor indicis

1st dorsal interosseous

Strenthen Trapezius Muscles

Humerus

Ulna

Radius

Extensor carpi radialis longus Extensor carpi radialis brevis Extensor digitorum Extensor digiti minimi Extensor carpi ulnaris

Comment: This exercise strengthens the wrists, which are often vulnerable because of weak wrist extensors.

FINAL POSITION

Extensor carpi radialis longus

Extensor carpi radialis brevis

Extensor digiti minimi

Radius Carpal

Palmaris iongüs

WRIST EXTENSORS

Humerus

Extensor digitorum

Medial

Extensor carpi ulnaris

Pictures Weak Stomach Muscles

Extensor Indicts

Olecranon

Comment: This exercise strengthens the wrists, which are often vulnerable because of weak wrist extensors.

WRIST EXTENSORS

FINAL POSITION

Humerus

Extensor carpi radialis longus

Extensor digitorum

Extensor carpi radialis brevis

Extensor digiti minimi

Radius Carpal

Extensor Indicts

Medial

Olecranon

Extensor carpi ulnaris

Head of ulna Metacarpal Proximal Middle phalanx Distal phalanx

Flexor carpi radialis

Extensor carpi radialis longus

Extensor carpi radialis brevis

Extensor digitorum

Abductor poilicis löngus Extensor poilicis brevis Flexor poilicis longus

Flexor digitorum superficialis

Extensor poilicis

Extensor indicis

1st dorsal interosseous

Palmaris iongüs

Humerus

Ulna

Radius

Sit with the forearms resting on the thighs or on a bench and grasp the bar with an overhand grip and keep the wrists relaxed: • Raise the hands by extending at the wrists. This exercise contracts the extensor carpi radialis longus and brevis, extensor digitorum, extensor digiti minimi, as well as the extensor carpi ulnaris.

Extensor carpi radialis longus Extensor carpi radialis brevis Extensor digitorum Extensor digiti minimi Extensor carpi ulnaris

Extensor Digitorum And Flexor Radialis

Humerus

Flexor digitorum superficialis and profundus

Pisiform

Flexor digitorum superficialis covering flexor digitorum profundus

Flexor carpi ulnaris

Flexor pollicis longus

Trapezium Metacarpal

Sit with the forearms resting on the thighs or on a bench and grasp the bar with an underhand grip with wrists relaxed: • Inhale and raise the hands by flexing at the wrists.

This exercise contracts the flexor carpi radialis, palmaris longus, flexor carpi ulnaris, and the flexors digitorum superficialis and profundus. The latter two muscles, although located deep in the wrist, make up most of the muscle mass of the wrist flexors.

WRIST FLEXORS

Flexor digitorum superficialis

Pronator teres

Palmaris longus

Flexor carpi ulnaris

Flexor digitorum profundus

Flexor pollicis longus

Superficial layer

Middle layer

THE MOVEMENT

Brachialis Brachioradialis

Lateral head Long head Medial head

Olecranon External obliqua Anconeus

Flexor carpi ulnaris

Triceps Brachii Long Medial Lateral Head

Triceps brachii

Extensor digit) minimi Extensor carpi ulnaris Head of ulna Extensor retinaculum

VARIATION WITH BACK TO THE MACHINE

To isolafe of the long head of the triceps.

Medial head Lateral head Long head

THE MOVEMENT

VARIATION WITH A ROPE

To isolate the lateral head of the triceps V_J

Comment: This exercise isolates the triceps and the anconeus.

The variation using a rope rather than a handle engages the lateral head of the triceps more intensely. Performing the movement with an underhand grip reguires more contribution from the medial head of triceps. Hold an isometric contraction for one or two seconds at the end of the movement to feel the effort more intensely. When using heavy weights, lean forward with the torso. Beginners can use this exercise to develop enough strength to move on to more difficult exercises.

Stand with the back to the machine and grasp the handle with an overhand grip, keeping the elbows tucked into the body:

• Inhale and extend the forearms, keeping the elbows tucked into the body.

• Exhale at the end of the movement.

VARIATION WITH BACK TO THE MACHINE

To isolafe of the long head of the triceps.

VARIATION WITH A ROPE

To isolate the lateral head of the triceps V_J

THE MOVEMENT

Triceps brachii

Triceps brachii

Lateral head Long head Medial head

Olecranon External obliqua Anconeus

Flexor carpi ulnaris

Extensor digit) minimi Extensor carpi ulnaris Head of ulna Extensor retinaculum

Medial head Lateral head Long head

Splenlus Sternocleidomastoid Levator scapula Scalenes Trapezius Spine of scapula

Deltoid Infraspinatus Teres, minor Teres major

Pectoralis major Biceps brachii

Brachialis Brachioradialis

Extensor carpi radialis longus Extensor carpi radialis brevis Extensor digitorum

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  • peter hankins
    How to bulk up my digitorum?
    1 year ago

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