The flexor digitorum superficialis muscle is a finger flexor that helps bend your fingers. It's one of four muscles in the forearm that work together to bend your hand and your fingers. The other three are the flexor digitorum profundus muscle, brachioradialis muscle, and pronator quadratus muscle. These muscles connect at the elbow joint and attach to bones in your wrists called carpal bones or metacarpal bones, depending on what part of your hand you're talking about (fingers or palm side).
Wrist Curls
- Hold a dumbbell in each hand and keep your arms straight and at your sides.
- Lift your hands to your shoulders, not letting the elbows bend. Repeat for 10-15 reps.
This exercise will help develop your chest muscles, triceps, and shoulders. It's also a great way to build endurance and strength in your arms.
Concentration Curls
Hold a light dumbbell in each hand to perform concentration curls and stand with your feet slightly apart. Bend your knees and lean forward at the waist so that there's a 90-degree bend in your knees. Then, keeping the upper arms still against the sides of your body, curl both weights up toward your shoulders by flexing at the elbow joint until they touch above or beside your head. Pause for one second before lowering them back down again slowly to starting position.
Reverse Wrist Curls
The reverse wrist curl is a simple exercise that can be done with or without equipment. Hold a dumbbell in your hand and lift it towards the shoulder to do this exercise. Lower the dumbbell back to its starting position and repeat for the recommended number of repetitions.
This exercise strengthens your flexor digitorum superficialis muscles on the top of each finger and helps bend them towards your palm when gripping objects.
Reverse Barbell Curls
The reverse barbell curl is a great way to work the flexor digitorum superficialis muscle. Hold a dumbbell in each hand with palms facing up and arms extended at your sides to do this exercise. Slowly raise both arms toward your torso until they parallel the floor (A). Slowly lower back down without letting your elbows lock out at any point during this movement (B). Repeat for reps prescribed by your trainer or coach; usually, 6-8 sets should be enough for one session of forearm training!
When you do these exercises, rest your forearms on the edge of a table or bench to get a full range of motion from your elbows.
Resting them on a surface will also help keep them steady and stable. This keeps the focus on working out those muscles instead of worrying about holding onto something else (like using dumbbells).
Be careful not to allow your wrists to bend while doing these exercises! They should remain straight throughout all movements--if they don't feel comfortable at first, try adjusting the height of where they're resting until it feels right for you.
The flexor digitorum superficialis muscle is one of the four main muscles of the forearm and one of two muscles that are located on the palm side.
It lies between your index finger and your middle finger, as well as between your ring finger and little finger.
The other three main forearm muscles are:
- flexor carpi radialis (FCR), which runs from your elbow to just below your wrist;
- flexor carpi ulnaris (FCU), which runs from your lower forearm to just above where it meets with your hand; and
- extensor carpi radialis brevis (ECRB) located on top of ECRA but underneath ECRB, helping it extend across towards your thumb side while also extending across towards FCR at its distal end point at T1/2IP joint line
The flexor digitorum superficialis muscle is responsible for bending your fingers.
They are also known as the superficial muscles of the forearm.
The flexor digitorum superficialis muscle is one of four muscles that make up your hand's flexor group, which enables you to move your wrists and fingers in various ways. The other three muscles in this group are:
- Flexor carpi radialis (FCR) - Allows you to bend back and forth at wrist joint; also helps rotate hand toward thumb side when gripping something firmly between index finger and thumb
- Flexor pollicis longus (FPL) - Helps turn palm down while gripping something firmly between the index finger and thumb * Palmaris longus - Stabilizes wrist when holding tools like hammers or screwdrivers
To work this muscle out, you only need to squeeze a rubber ball between your thumb and fingers.
This muscle is located on the palm side of your forearm. It's responsible for bending your fingers and is one of two muscles on that side. The other muscle is flexor digitorum superficialis (FDS), which also helps you bend your fingers but works with FDP.
You can work out this particular muscle by squeezing a rubber ball between your thumb and fingers while keeping them straightened out--it'll feel like you're holding an egg between them!
Each time you squeeze or bend a rubber ball or pen, make sure you feel a slight stretch in your palm-side fingers.
To work the flexor digitorum superficialis muscle, you only need to squeeze a rubber ball between your thumb and fingers. In other words, each time you squeeze or bend a rubber ball or pen, make sure that you feel a slight stretch in your palm-side fingers.
It's important to note that this exercise can also be performed using an object with more give than a regular pen or pencil. For example, if you have access to one while sitting at work (e.g., an orange), place it between your thumb and index finger before squeezing it with both hands until they meet at 90 degrees (like an "O").
Many exercises will help build strength in your wrist and forearm, but please talk with a doctor before starting any new exercise routine!
Before starting any new exercise routine, talk to your doctor.
- Wrist curls: Hold a dumbbell in each hand and keep wrists straight as you slowly curl them up towards the shoulders (don't lock out). Slowly return to starting position. Do this for 10-15 repetitions each set, 2-3 sets per day! It's important to warm up before exercising by walking around or doing some light cardio for 5 minutes first! Also, remember to stretch afterward by holding each stretch for 30 seconds on each side.
Conclusion
These exercises will help you get there if you're looking for extra forearm and wrist strength. They are easy to do and can be done anywhere!
