Getting a big pair of biceps is the dream of every aspiring bodybuilder in the world, but it’s not the only thing you need if you want to look like Ronnie Coleman. The best front double biceps pose isn’t made up of just the bicep muscle group, so you’re going to need to work on a few other bits of yourself as well. One of these that is especially significant is the muscle group containing the forearm flexors. These are part of your forearm that are located between your forearm and your biceps.
When you want to work on your forearm flexors, you want to do some wrist curls. These are great because you can do them with either a barbell or two dumbbells, but you need to be careful with your equipment – the bar needs to be short, straight and properly handled. By that, I mean that you should make sure your form stays correct at all times by holding the bar with your palms facing away, on a distance a little bit smaller than the width of your shoulders. Sit on a bench and have your forearms rest on the top side of your thighs. Your palms will need to extend past your knees before your start working out, so make sure you’re doing it right. Move the bar downwards and extend your grip while your hands open up and you end up touching the bar with just your fingers. After that, you will need to curl your fingers so that the bar goes in your palm, then curl your wrists up until your knuckles are pointing to the ceiling.
Alternatively, you can also do some dumbbell wrist curls as well, or some behind the back barbell wrist curls. All of this has very good purpose. The medial epicondyle of the humerus is where the forearm flexors originate from, so the insertion would be placed right at the palm of your hand, with your fingers included. Your forearm flexors serve to flex the wrists and the fingers as well, so training them can help you greatly.
Here’s the workout you should definitely consider for training your forearm flexors.
- 3 sets of barbell wrist curls for 12 to 15 reps.
- 3 sets of behind the back barbell wrist curls for 12 to 15 reps.
- 3 sets of reverse-grip barbell wrist curls for 12 to 15 reps.