Forearm Exercises

Primary Muscles Worked:

• Biceps Brachii (Short Head): The main muscle targeted during this exercise, specifically the short head of the biceps, which contributes to the overall peak of the muscle.

Secondary Muscles Worked:

• Brachialis: Located underneath the biceps, this muscle aids in elbow flexion and contributes to the thickness of the upper arm.
• Brachioradialis: A muscle in the forearm that assists in flexing the elbow.

Primary Muscles Worked:

• Biceps Brachii (Long Head): This exercise primarily targets the long head of the biceps, which helps to create the peak of the muscle.

Secondary Muscles Worked:

• Brachialis: Assists in elbow flexion and contributes to the overall thickness of the upper arm.
• Brachioradialis: A muscle in the forearm that stabilizes the arm during the curl.

Primary Muscles Worked:

• Biceps Brachii (Long and Short Heads): The Zottman Curl targets both heads of the biceps during the curling phase of the movement.
• Brachialis: Located underneath the biceps, this muscle assists in elbow flexion and adds to the thickness of the upper arm.

Secondary Muscles Worked:

• Brachioradialis: This muscle in the forearm is heavily involved during the lowering phase of the exercise, contributing to forearm strength and size.
• Forearm Flexors and Extensors: The Zottman Curl also engages the muscles of the forearm, particularly during the rotation and lowering phases.

Primary Muscles Worked:

• Biceps Brachii (Long Head): This exercise primarily targets the long head of the biceps, which is emphasized due to the supine (lying down) position.

Secondary Muscles Worked:

• Brachialis: Assists in elbow flexion, contributing to overall upper arm thickness.
• Forearm Flexors: Stabilize the wrists and forearms during the curling motion

Primary Muscle Group:

• Brachioradialis (Forearm)

Secondary Muscle Group(s):

• Brachialis
• Biceps Brachii
• Extensor Muscles of the Forearm

Primary Muscle Group:

• Forearm Flexors and Extensors

Exercise Type:

• Stretching

Primary Muscle Group:

• Forearm (Pronators and Supinators)

Secondary Muscle Group(s):

• Brachioradialis
• Biceps Brachii

Primary Muscle Group:

• Triceps Brachii (Long Head)

Secondary Muscle Group(s):

• Anconeus
• Deltoids (stabilization)