How to Build EVERY FOREARM EXTENSOR in ONE EXERCISE | Workout & Anatomy (Forearm Series Part 2 of 3)
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2 سال پیش
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Part 3 (Forearm Flexors) is
Part 3 (Forearm Flexors) is now available! 👉 How to Build ALL 8 Forearm Flexors (4...
Part 1 (Brachioradialis) if you missed it 👉 The 2 Science-Based KEYS to Building ...
Mahalo for watching - be sure to subscribe before you go! 👉 drgains and if you like my content, you'll LOVE Fitness-Tip Friday - my popular and FREE weekly e-mail newsletter. Get more info & subscribe here! 👉 https://www.dr-gains.com/fitness-tip-...
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**LINKS**
Beta-Tester Waitlist - Hypertrophy Series Forearm Program (Get 50% OFF the program when it launches!) 👉 https://www.dr-gains.com/beta-tester-...
All-Access Membership 👉 https://www.dr-gains.com/all-access
Content Requests & Feedback form: 👉 https://www.dr-gains.com/content-requ...
The Dr. Gains Curated Best-of-Amazon Fitness Product List: 👉 https://www.amazon.com/shop/michael_k...
===
Want to help SUPPORT my channel? 🙏 Here's how:
1. Try out one of my full online programs! 👉 www.Dr-Gains.com/Store
2. Share my channel with your friends, family & on social media!
3. Like, Comment, Subscribe & Turn on Post Alerts! All those things tell the YouTube algorithm that my videos are worth recommending 🙏
4. Check out my Amazon product list! 👉 https://www.amazon.com/shop/michael_k...
5. Follow me on Instagram and TikTok for more science-based fitness! 👉 @michael_kamalu
Mahalo! 🤙
===
Key Timestamps:
0:07 Intro & Overview
1:28 Workout Instructions & Demo
2:49 Free Weight / Resistance Band Alternatives
3:25 Forearm Extensor Anatomy Intro
4:04 Extensor Carpi Radialis Longus & Brevis Anatomy
5:31 Why: Behind Cable (Importance of Wrist Abduction)
6:16 Abductor Pollicis Longus, Extensor Pollicis Longus & Brevis Anatomy
6:46 Extensor Digitorum Anatomy
7:41 Why: Finger Tips (Importance of Finger Extension)
8:45 Extensor Digiti Minimi & Extensor Indicis Anatomy
9:40 Extensor Carpi Ulnaris Anatomy (Plus Forearm Muscle Naming)
11:02 Why: In Front of Cable (Importance of Wrist Adduction)
11:49 Why: Walking (Importance of Multiple Angles)
12:19 Summary & Max Gains Forearm Program Beta-Testing Discount
===
In Part 1, we went over how to work the brachioradialis. Today, we’re going to go over the rest of the forearm extensors, which are the muscles that make up that fan-like definition on the back of your forearm. I’ll start by giving you an exercise I developed that will hit all of the forearm extensors that you want to in one go, and then we’ll break it down and use forearm anatomy to understand why this technique is so effective, and why if the only thing you’re doing to work your extensors are forearm rollers or some other form of static extension of the wrist, you are leaving an enormous amount of gains on the table!
[Watch Video Demonstration]
The two forearm muscles right under the brachioradialis are the extensor carpi radialis longus and brevis. They insert at the base of the metacarpal bones on the thumb side of your hand. But see how they don’t just come straight down? They curve and come in at an angle. So because they cross the back of the wrist, they do perform extension and hyperextension of the wrist. But because they insert on the lateral side of the hand and come in at an angle from the lateral side, they also pull the wrist and hand laterally. That is called wrist abduction.
And that is why, in this exercise, you start behind the cable. Because at that angle, when you extend your wrist, you’re also naturally abducting your wrist, and the angle of the cable actually provides resistance to the abduction, so that you nail the extensor carpi radialis muscles, as well as the abductor pollicis longus, extensor pollicis longus and brevis.
Next, let’s look at the extensor digitorum. It has one insertion point on the metacarpals in the back of the hand and so has a minor role in wrist extension and hyperextension, but also inserts on the middle and distal phalanges, at the ends of every finger but the thumb. So it’s primarily responsible for extension of the fingers. And THAT is why with every rep you’re letting the handle drop down to the ends of your fingers, and you’re extending your fingers back and up at the same time as you’re extending your wrist, getting a complete workout on your extensor digitorum, the extensor digiti minimi, and the extensor indicis.
On the medial side of the posterior compartment, we have the extensor carpi ulnaris. Like the other extensor carpi muscles it inserts just across the wrist, but this time on the medial side of the hand, and in fact completely out on medial side of the hand. So, while it is involved somewhat in wrist extension and hyperextension, it’s definitely not pulling straight back. Its pulling on the side, and so it’s primary role is wrist adduction.
===
Credits & Disclaimers:
-Anatomy animations are provided by Complete Anatomy by 3D4Medical
-Michael has not yet finished his medical training. None of the information in this video should be taken as medical advice.
Part 1 (Brachioradialis) if you missed it 👉 The 2 Science-Based KEYS to Building ...
Mahalo for watching - be sure to subscribe before you go! 👉 drgains and if you like my content, you'll LOVE Fitness-Tip Friday - my popular and FREE weekly e-mail newsletter. Get more info & subscribe here! 👉 https://www.dr-gains.com/fitness-tip-...
===
**LINKS**
Beta-Tester Waitlist - Hypertrophy Series Forearm Program (Get 50% OFF the program when it launches!) 👉 https://www.dr-gains.com/beta-tester-...
All-Access Membership 👉 https://www.dr-gains.com/all-access
Content Requests & Feedback form: 👉 https://www.dr-gains.com/content-requ...
The Dr. Gains Curated Best-of-Amazon Fitness Product List: 👉 https://www.amazon.com/shop/michael_k...
===
Want to help SUPPORT my channel? 🙏 Here's how:
1. Try out one of my full online programs! 👉 www.Dr-Gains.com/Store
2. Share my channel with your friends, family & on social media!
3. Like, Comment, Subscribe & Turn on Post Alerts! All those things tell the YouTube algorithm that my videos are worth recommending 🙏
4. Check out my Amazon product list! 👉 https://www.amazon.com/shop/michael_k...
5. Follow me on Instagram and TikTok for more science-based fitness! 👉 @michael_kamalu
Mahalo! 🤙
===
Key Timestamps:
0:07 Intro & Overview
1:28 Workout Instructions & Demo
2:49 Free Weight / Resistance Band Alternatives
3:25 Forearm Extensor Anatomy Intro
4:04 Extensor Carpi Radialis Longus & Brevis Anatomy
5:31 Why: Behind Cable (Importance of Wrist Abduction)
6:16 Abductor Pollicis Longus, Extensor Pollicis Longus & Brevis Anatomy
6:46 Extensor Digitorum Anatomy
7:41 Why: Finger Tips (Importance of Finger Extension)
8:45 Extensor Digiti Minimi & Extensor Indicis Anatomy
9:40 Extensor Carpi Ulnaris Anatomy (Plus Forearm Muscle Naming)
11:02 Why: In Front of Cable (Importance of Wrist Adduction)
11:49 Why: Walking (Importance of Multiple Angles)
12:19 Summary & Max Gains Forearm Program Beta-Testing Discount
===
In Part 1, we went over how to work the brachioradialis. Today, we’re going to go over the rest of the forearm extensors, which are the muscles that make up that fan-like definition on the back of your forearm. I’ll start by giving you an exercise I developed that will hit all of the forearm extensors that you want to in one go, and then we’ll break it down and use forearm anatomy to understand why this technique is so effective, and why if the only thing you’re doing to work your extensors are forearm rollers or some other form of static extension of the wrist, you are leaving an enormous amount of gains on the table!
[Watch Video Demonstration]
The two forearm muscles right under the brachioradialis are the extensor carpi radialis longus and brevis. They insert at the base of the metacarpal bones on the thumb side of your hand. But see how they don’t just come straight down? They curve and come in at an angle. So because they cross the back of the wrist, they do perform extension and hyperextension of the wrist. But because they insert on the lateral side of the hand and come in at an angle from the lateral side, they also pull the wrist and hand laterally. That is called wrist abduction.
And that is why, in this exercise, you start behind the cable. Because at that angle, when you extend your wrist, you’re also naturally abducting your wrist, and the angle of the cable actually provides resistance to the abduction, so that you nail the extensor carpi radialis muscles, as well as the abductor pollicis longus, extensor pollicis longus and brevis.
Next, let’s look at the extensor digitorum. It has one insertion point on the metacarpals in the back of the hand and so has a minor role in wrist extension and hyperextension, but also inserts on the middle and distal phalanges, at the ends of every finger but the thumb. So it’s primarily responsible for extension of the fingers. And THAT is why with every rep you’re letting the handle drop down to the ends of your fingers, and you’re extending your fingers back and up at the same time as you’re extending your wrist, getting a complete workout on your extensor digitorum, the extensor digiti minimi, and the extensor indicis.
On the medial side of the posterior compartment, we have the extensor carpi ulnaris. Like the other extensor carpi muscles it inserts just across the wrist, but this time on the medial side of the hand, and in fact completely out on medial side of the hand. So, while it is involved somewhat in wrist extension and hyperextension, it’s definitely not pulling straight back. Its pulling on the side, and so it’s primary role is wrist adduction.
===
Credits & Disclaimers:
-Anatomy animations are provided by Complete Anatomy by 3D4Medical
-Michael has not yet finished his medical training. None of the information in this video should be taken as medical advice.
2 سال پیش
در تاریخ 1400/12/09 منتشر شده
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