Biceps and Wrist Exercises

The biceps and wrist muscles are important muscles for everyday tasks we perform with our arms. 

In a previous post, I listed some of my favorite upper body exercises (check it out here). But today I will list some of my favorites for the biceps and wrist.

Muscles include:

• Biceps brachii
• Brachioradialis
• Brachialis
• Wrist flexors 
• Wrist extensors

The first 3 muscles listed are in the upper arm and cross the elbow to the forearm. The last two muscle groups start in the forearm and move the wrist. There are a lot of wrist muscles and too many to list right now.

Actions of the Biceps and Wrist Muscles

The biceps, brachioradialis, and brachialis muscles are the main muscles in the body that bend or flex the elbow.

The forearm muscles do exactly what the group is labeled as. The wrist flexors, flex the wrist, whereas the wrist extensors, extend the wrist. The muscles also assist with rotation of the wrist, also known as pronation and supination. 

Whenever I treat a patient with a wrist injury, I always explain to them that the muscles that move the wrist are in the forearm.

Biceps Exercises

Bicep curls with dumbells or bar

Hammer curls

Pronated curls

Pull ups

Incline curls 

Wrist exercises

Flexion and Extension

Roller Up and Down

Pronation and Supination

As you can see, there are not many different ways to strengthen the biceps muscles. But to improve strength in them, you should switch up the exercises you perform during your biceps day.

Also, there are other ways to perform bicep curls, but these are the easiest with the most common equipment

Performing all exercises 3 sets for 8-10 repetitions is best depending on your fitness level and even the amount of resistance you are using. 

The biceps and wrist muscles are important for everyday tasks, which is why I perform 2 of the options above for biceps and 1 for my wrists.

Have fun on your arm day, and let me know what exercises work best for you!