FOREARMS

Brachioradialis

WITH M3

Cable Reverse Curl

Instructions

Preparation

Grasp cable bar with a shoulder width over hand grip.

Execution

With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat.

Comments

When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.

Muscles

Target: The primary muscle intended for exercise.

• Brachioradialis (Forearm (Upper-outer), Supinator longus (out dated)

Synergists: A muscle that assists another muscle to accomplish a movement.

• Brachialis (Arm (Side), Lower Biceps)

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Deltoid, Anterior (Shoulder (Front), )Front Delts)

• Trapezius, Upper (Shoulder (Upper), Upper Traps)

• Trapezius, Middle (Back (Upper), Traps)

• Levator Scapulae (Shoulder (Upper), Neck (Rear))

• Wrist Extensors (Forearm (outer or back), Hand Extensors)

Wrist Flexors

WITH M3

Cable Wrist Curl

Instructions

Preparation

Sit and grasp cable bar with narrow to shoulder width underhand grip. Rest forearms on thighs with wrists just beyond knees.

Execution

Allow the cable bar to roll out of the palms down to the fingers. Grip cable bar back up and flex wrists. Lower and repeat.

Muscles

Target: The primary muscle intended for exercise.

• Wrist Flexors (Forearm (Inner), Hand Flexors)

Synergists: A muscle that assists another muscle to accomplish a movement.

• None

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• No significant stabilizers

Wrist Extensors

WITH M3

Cable Reverse Wrist Curl

Instructions

Preparation

Sit and grasp cable bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees.

Execution

Hyperextend wrist and return until wrists are fully flexed. Repeat.

Comments

Do not allow elbows to rise.

Muscles

Target: The primary muscle intended for exercise.

• Wrist Extensors (Forearm (outer or back), Hand Extensors)

Synergists: A muscle that assists another muscle to accomplish a movement.

• None

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• No significant stabilizers