Forearm Flexors前臂屈肌群
Function
Wrist and finger flexion — the core source of grip strength. The transport bottleneck of every gripping lift: when the forearms fail first, the back never gets fully trained.
Best Exercises & Form Cues
-
Farmer's Walk
- Equipment
- Dumbbells/farmer's walk handles
- Sets & Reps
- 3-4 sets × 30-40 m · rest 90 s
- How to do it
- Weights hanging naturally at the sides; shoulder blades tight, core braced; the torso does not move while walking — short, quick steps.
- Common mistakes
- Leaning to one side, shrugging, long wobbling strides
-
Wrist Curl
- Equipment
- Barbell/dumbbells
- Sets & Reps
- 3-4 sets × 15-20 reps · rest 60 s
- How to do it
- Forearms flat on a bench or the thighs, palms up; curl the wrists up as high as they go; squeeze the flexors 1 second at the top; lower until the fingers nearly open into a stretch.
- Common mistakes
- Flinging with the fingers, forearms lifting off the support, tiny range
-
Towel Hang
- Equipment
- Thick towel + pull-up bar
- Sets & Reps
- 3-4 hangs × 15-45 s · rest 90 s
- How to do it
- Grip one twisted end of the towel in each hand and hang; shoulder blades slightly depressed, no shrug; grip hard throughout without slipping; breathe naturally.
- Common mistakes
- Tight shrugging, breath-holding, towel too thin (slips)
-
Reverse Barbell Curl
- Equipment
- Straight bar/EZ bar
- Sets & Reps
- 3-4 sets × 10-12 reps · rest 90 s
- How to do it
- Palms down on the bar; elbows fixed at the sides; the forearm flexors drive the curl until the forearms are near vertical; 1-second squeeze; 3-second descent.
- Common mistakes
- Cocking the wrists up (keep them neutral), swinging the low back, elbows drifting out
Stretching & Recovery
- Extended-arm finger pull (palm outward)
- Kneeling wrist extension on floor
- Palm-down tabletop wrist press