Thread by @BhavanChand

If your forearms aren't too big to roll your sleeves up, you are no Man

Training forearms is very simple

You only need two exercises to train your forearms

A Thread 🧵

Forearm anatomy

There are four major muscles in your forearm

1. Flexors
2. Extensors
3. Rotators
4. Brachioradialis

Flexors are on the same side of your palm

Extensors are on the other side

Brachioradialis is a part of biceps, though it runs into your forearm

To understand the anatomy, lets see the function of these muscles

Imagine you extending your arm to take a pledge

1. Flexors- Moves your palm downwards

2. Extensors- Moves your palm upwards

3. Rotators- Used to supinate and pronate your wrist

For hypertrophy of the forearm, it is enough to train your flexors and extensors

Exercises

1. Flexors

DUMBBELL WRIST CURLS

Left picture below

2. Extensors

DUMBBELL REVERSE WRIST CURLS

Right picture below

Dumbbells are better than barbell because

1. The movement of your wrists will be more natural

2. You need not keep your arms parallel to each other like you do when using barbell

A note on Brachioradialis

Though this muscle forms a major part of your forearm, it actually assists the biceps in moving your elbow and not your wrist

Exercise

DUMBBELL HAMMER CURLS

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