How to Build ALL 8 Forearm Flexors (4 Finger Flexors + 4 Wrist Flexors = Big & Ripped Forearms!) 💪

This is the final video of my 3-Part Forearm Series!

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

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***LINKS***

Follow me on Instagram & TikTok for more science-based fitness tips & workouts! 👉 @michael_kamalu

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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!

[令-jf]

This guy know what he is sayin, Im an armwrestler and you are 100% right about all of this videos. science are beautiful.

[corrymichelini]

Yes!! Been waiting for this video since you've done the other forearm video.

[avocado]

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!

[lzak]

Thank you for this detailed explanation. I added this into my upper body routine. I hope it helps my chronic wrist pain.

[marcozanon]

This is by far one of the best contents for those who want (or need) to workout their forearms. Simply great!

[sergioaguirre]

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.

[uekrxfz]

Excellent presentation and instruction, great work Mike.

[kkrishnaachary]

Best video of YouTube about fitness 🎉🎉🎉

[guga]

make a video on how to build neck muscles!

[danielrutley]

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 YouTube (and elsewhere).

[kkrishnaachary]

Best please make more videos like this

[goonertron]

Wonderful video! Very much appreciated.

[Adam-lmdx]

we want Knee curvature exercises (Knock-knees) and Exercises To Correct Inner elbow curvature

[silasgroenning]

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✌️

[BillyJ]

Have had huge success doing the forearm moves of the first 2 vids, , great content

[avocado]

What do you recommend for reps high or low? Heavy or light resistance? 2x a week?

[lohengrinknight]

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.

[nickdechavez]

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)?

[almigdad]

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.

[PziCrow]

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 ;)