How to pump up your forearms. We swing large forearms at home. How to train your forearms

Training the forearms requires special attention and discipline when performing, since the forearms are an important part of the harmoniously developed muscles. Try this elaborate program for maximum forearm development.

Many people do not see forearm training as an important part of the overall training of the entire muscle complex. and - this is the goal of most bodybuilders in any gym, but what about the rest? Small muscle training is what completes the development of the entire muscle complex of your body.

Small muscle training is what completes the development of the entire muscle complex of your body.

The biceps femoris, calves, hindquarters and forearms are among the small muscles that, when properly trained, can make your body more harmonious and proportional. It is thanks to these muscles that you can win or lose a bodybuilding competition, or simply arouse the admiration of others.

Consider what massive shoulders are if you don't have a pair of well-developed forearms. Not only will they improve your appearance, you will also be able to develop the strength needed to lift weights and subsequently gain mass in other areas such as your back, shoulders, and biceps.

Of course, the forearms get some of the stimulation from flexions, rows and up / down presses, but in order to fully unleash the potential of the forearms (especially if they are your weak point), you need to add special sets of exercises to the training program. This does not mean that you can limit yourself to a few random movements for the forearms, performed carelessly and half-heartedly.

Training the forearms requires special attention and discipline when performing a set of exercises in a sitting position or with a bench press. A well-thought-out plan that includes the right amount of exercise at the appropriate intensity and using different angles is the best way to achieve maximum muscle development.

A bit of anatomy

Surprisingly, the forearm is a complex group of small muscles with multiple functions. Brachialis (brachialis muscle) and brachioradialis (brachioradialis muscle) are responsible for flexion of the elbow and support the forearm during flexion. The circular pronator supports the forearm during rotation as well as flexion of the elbow.

Flexor muscles (palmaris longus, radial wrist flexor, and ulnar flexor of the wrist) compress the palm, while extensor muscles (ulnar extensor wrist and radialis extensor wrist) expand it. A comprehensive program should include movements for the full development of the muscles of all parts of the forearm.

Pumping up steel forearms!

Now that you know about the anatomy and mechanisms of movement, let's figure out how to pump up the forearms. The movements and exercises presented are designed to maximize your performance every time you go to the gym. Remember to always use the correct technique and not lift too much. heavy weightso as not to risk your safety.

Flexion of the wrists

Basic wrist flexion (flexing muscles work more) can be done with a barbell, block, or a pair of dumbbells. The advantage of dumbbells is that they can be used when the trainer restricts the rotation of the wrists and when it is difficult to use a straight bar.

Take a load approximately shoulder-width apart and place your forearms either on a bench or on your hips so that your hands can be lowered down towards the floor.

To begin with, extend your forearms and lower the weight down, holding the bar firmly. Reverse the motion and return the hands upward to achieve a strong muscle contraction. The range of motion will be small, so do not jerk or swing the load to avoid injury.

Advice: For those who find the position of the forearms on a bench or kneeling a little uncomfortable, it is worth trying to bend the wrists behind the back. In a standing position, hold the barbell behind your hips with an overhand grip.

Press your forearms against your buttocks for extra support and, using only your hands, lift the bar up until the muscles contract. Performing movements in this manner can sometimes relieve the pain that some feel when stretching when doing traditional wrist curls.

Reverse Grip Wrist Curl

Flexion of the wrists with reverse grip is performed in the same way as normal wrist flexion, only the palms are facing down, and the extensor muscles work.

Hold a barbell, block handle, or dumbbells over the bench or hips with your palms down, allow the weight to stretch the extensor muscles, then reverse the upward motion to achieve muscle contraction. Remember to control movement and not swing the load.

Advice: To achieve greater repetition intensity, try holding each contraction as you lift the bar up for a few seconds. You don't have to use a heavy load and the results will be worth it!

Hammer-style arm curl

Hammer-style curls are commonly used in biceps training, but they are also a great addition to a comprehensive forearm development program. During hammer curls, the brachialis and brachioradialis work along with the biceps to help develop the apex of the biceps.

Just hold your arms with a pair of dumbbells along your torso with your thumbs pointing down. Without supinating your forearms, bend your arms and lift the weight to your shoulder - the movement should resemble a hammer. Lower your arms, then repeat.

Advice: Another way to do this exercise (some find it more effective) is with hammer-style crossbends. Move as above, but instead of bending along the body, bend over the top of the body towards the opposite shoulder. Alternate hands.

Reverse Grip Curl

Reverse-grip barbell curls are a great alternative to hammer-style curls. Perform a barbell curl as you would for a bicep workout, only with a reverse grip on the bar about shoulder-width apart. Make sure you stick to your exercise technique and use a medium weight.

Advice: For best results when training your forearms in isolation, try a reverse grip curl on a Scott bench. So you will not only fully work out the movements, but also ensure the isolation of the trained muscles. In this case, also choose a weight of moderate weight, because it is extremely difficult to perform this exercise with a heavy weight.

Grip training

There are many ways to improve your grip when training strength and building muscle mass forearms. A set of exercises for training the grip, the absence of straps when performing some exercises for the back muscles and the grip-lifting of the pancakes are just a few of the ways to develop the muscles of the forearms.

One of the most suitable methods is to have a firm grip on the bar at the end of all wrist curl sets. For example, after each set, bend your wrist into a contraction position, squeeze the bar firmly, and hold for five to ten seconds. This exercise will be quite difficult after the standard set, but it will increase your grip strength and add intensity to your forearm training program!

The forearm is a small muscle group that many people neglect to train. This is wrong, because a developed forearm not only makes the body more harmonious, but also increases the athlete's ability to exercise on other muscle groups. Today we will figure out what exercises the forearm training consists of, and what all this is for.

Why train your forearm?

The lion's share of athletes do not include forearm training in their exercise schedule. Usually, the focus is on broad shoulders, broad chest, massive quads and, of course, biceps. However, experienced bodybuilders know that without training small muscles, the body will not look harmonious. In addition to the forearms, small muscles include the calves, biceps femoris, and posterior deltoid muscles. Proper training of the forearm and other small muscles can make the body not only more harmonious, but also stronger.

The forearm is responsible for all hand and grip movements. Therefore, if it is not sufficiently developed, then almost any exercise in which weights are taken with the hands will be ineffective. The reason for this is simple - the forearm will tire faster than the target muscle. This feature of the forearm has another side - it develops with any exercise with weights. That is why many neglect this muscle group in the hope that it will receive stimulation from working out other muscles. There is some truth in this, but special development forearms with this approach will not be. Therefore, it is necessary to allocate a separate time for it. forearms should be thought out with the same care as the plan for working out large muscle groups. Only with sufficient intensity and a wide range of angles can the forearm be made to grow.

Excursion into anatomy

Surprisingly, such a small muscle group includes many small muscles with different functions. The forearm consists of:

1. Brachialis (shoulder muscle) and brachioradialis They are responsible for flexion of the elbow and stabilize the position of the forearm during flexion.
2. Round pronator. This muscle supports the forearm as the elbow flexes and rotates.
3. Palmar longus muscle, radial wrist flexor and flexor wrist ulnar. They are responsible for clenching the palm.
4. Ulnar extensor of the wrist and short radial extensor of the wrist. Open the palm.

Therefore, forearm muscle training should include working out all of the muscles listed. Now it's time to look at specific exercises.

Flexion of the wrists

This exercise can be done with a barbell, dumbbells, or even a block. The advantage of dumbbells in this case is that they are more affordable for home workouts. In addition, it will be easier with dumbbells for those for whom rotation of the wrist is unacceptable for any reason, and the use of a straight bar causes discomfort.

So let's get started. First you need to take the projectile with a reverse grip (palms are directed towards the body). The arms should be about shoulder-width apart. Now you need to put your forearm on a bench or on your thighs so that the hand hangs freely. Throughout the exercise, it should be motionless.

The movement is quite simple: lower the hands down, raise them back, while trying to achieve maximum height and good muscle contraction. As you can see, the range of motion is very small. However, jerking or swaying the load can injure your hands. Therefore, it is worth doing the exercise carefully and under control as much as possible.

Option "Behind the back"

If working your forearms on a bench or hips brings discomfort, then you can try doing wrist curls while standing, with a projectile behind your back. In this case, it will be more convenient to work with a barbell. Since the arms will be behind the back to do the reverse grip curls, the arms will have to be deployed at the elbow joint, therefore, in fact, the grip will look like a straight one.

To keep the target muscle motionless, it must be pressed against the body. The work is done exclusively with brushes. You need to raise the projectile to the maximum muscle contraction. Performing an exercise in this variation, you can save yourself from the pain that sometimes accompanies athletes when performing the classic curls described above.

Reverse grip wrist curls

This exercise is performed in the same way as the first, only this time the palms are facing down (straight grip). This engages the other side of the forearm. Taking the dumbbells, barbell or block handles with palms down, you need to allow the load to stretch the muscles well, then an upward movement follows in order to maximize their contraction. Over the entire range of motion, it is worth monitoring the load and not allowing any swaying.

To make the exercise even more effective, you can try holding the weight at the top for a couple of seconds. You can even reduce the weight of the projectile to make this possible.

Hammer bending

This exercise is commonly used to work out the biceps, but it also makes a great addition to your forearm workout program. Hammer flexion, due to the specific location of the hand, in addition to the biceps, is connected to the work of the brachialis and brachioradialis. Thus, they allow both the top of the biceps to sharpen and the forearm to increase.

Starting position: standing, hands with dumbbells along the body, palms to the body. Without supinating the forearms, you need to bend your arms, lifting the load to the shoulder. Having held the dumbbells for a couple of seconds at the top, you can slowly lower them. The movement resembles working with a hammer, for which the exercise got its name. The exercise can be done both standing and sitting on a bench or chair.

Cross hammer bends

This exercise, according to many athletes, is more effective than the previous one. Its difference lies only in the fact that the arms are not bent from the side, but from the front. That is, the projectile moves parallel to the torso towards the opposite shoulder. If the previous exercise could be performed with both hands at the same time, then this is done exclusively in turn.

Training the forearms at home, in the basic version, always includes the exercises described above. Now let's look at a few more specific training options.

Straight Grip Curl

A good alternative to hammer curls are straight grip curls. It is inconvenient to do this exercise with dumbbells, so those who have a barbell usually include it in their training plan. The exercise is simple but with a straight grip (arms pointing down). Hands should be holding the bar approximately shoulder-width apart. In this exercise, it is important to follow the correct technique and avoid sudden movements. It's not worth chasing too heavy weights.

To maximize the isolation of your forearm workout, it is recommended that you do this exercise on a Scott bench. In this case, the movement will be most comfortable, and the muscles will receive the maximum load. The load should be distributed correctly. A barbell that is too heavy to lift with a straight grip simply won't work.

Zottman curls

A good exercise for those who are more suited to training the forearm with dumbbells. It allows you not only to work out the brachiaradialis, but also to strengthen the grip and improve neural connections. The starting position is the same as for hammer bends: an even stand with dumbbells, arms turned towards the body. Then you need to turn the wrists so that the palms are looking forward, and with an exhalation, make a simple bend of the arms to the biceps. All the fun begins at the top. After a short pause, you need to turn your hands with your palms down, and in this position, slowly lower the dumbbells. Thus, in the first phase of the movement, the biceps works, and in the second, the brachioradialis muscle.

Grip training

Training your forearms helps not only increase their muscle mass, but also strengthen your grip. The easiest way to achieve this is after each set of wrist curls, linger at the point of maximum muscle contraction for 5 minutes, strongly squeezing the bar of the projectile.

Forearm training also includes working with an expander. When working with them, it is worth considering the following principles:

1. The stiffer the simulator, the more effect it can achieve.
2. Before working with a hard expander, you need to warm up with a soft one.
3. Recovery between workouts should take 3 to 5 days.

Training the hands and forearms with an expander is as follows. First, you need to squeeze the expander a number of times equal to 2/3 of your maximum. Then, after a 3-minute break, repeat the exercise. The second exercise is identical to the first, with the only exception that instead of resting, you need to keep the projectile in a compressed state. Well, in the third exercise, you just need to squeeze the expander and not let go until the fingers open themselves. Exercises can be done in 3-7 approaches, depending on your strength and the rigidity of the expander.

Hello! Today we will talk about how to train the muscles of your forearms while at home, if you are interested this topic... This muscle group is quite moody and does not respond well to training for some. Well, if you have chosen the path of home workouts, then it will be even more difficult for you to "wake up" them. But it's real ...

In the last article I looked at how to train the forearms while in the gym, for a comprehensive analysis of the topic. Perhaps there you will find some "chips" for yourself. But I'll say right away that the article about training in the gym and at home is not very different. In my opinion, the only difference is where you are during the training, that's all. Either at home or in the gym.

But still, home workouts of the forearms have their own special flavor and we can use additional chips that lose their meaning in a professional gym setting. I will still try to highlight some specific tips in the article in order to disappoint those who came to learn how to pump up their forearms at home.

But the barbell and dumbbells are still the main equipment, even for home training. Without them, in my opinion, there is no point in talking about progress. Therefore, the lion's share of the exercises in the article will be with their participation. Well, now we can start pouring water ...

Anatomically, this part of the arm consists of five muscles:

• brachialis
• brachioradialis
• pronator
• flexor muscles
• extensor muscles

You can read more about the anatomy of this small muscle group.

Since all muscles of the forearm have a small volume and mass in comparison with other groups, their "pumping" is rather difficult. But, as they say, "perseverance and work will grind everything!" We know examples when the most "stubborn" muscles gave in to training, and their owners became champions.

Arnold Schwarzenegger, for example, had such lagging muscles in his calves. He trained them very hard and looking at his form - I would never say that once it was his weak muscle group.

Purely "home" stuff

I want to immediately highlight this point and highlight those exercises that are really better to do only at home.

BRUSHED SPANDER. To train the forearm zone, you can use loads with an expander, since the muscles of the forearms also perform the function of COMPRESSION (in addition to flexion, extension, rotation). Only you need a very rigid expander, because the soft one develops the muscles of the palm.

Press it until your forearms can no longer squeeze it. If you want growth, press to the last, the load should be given not physical, but serious.

As for the expanders themselves, this topic is worthy of a separate article, but I will tell you only in brief.

• The stiffness of the expander is measured in kilograms.
• For training purposes, you'd better order one that has a load regulation function. Some even have rep counters. Metal resistance bands can have a stiffness of up to 160 kg.

In my opinion, this is the best solution. The picture below shows how a man adjusts the stiffness of the wrist expander.

You can purchase a similar hand expander here. It's on this moment the leader of sales and, according to reviews, has a decent quality, and most importantly - the necessary rigidity. Its maximum rigidity is 40 kg.

MARTENS BANDAGE OR RUBBER. This is the kind of thing that you can use in your workouts as you like. This bandage is used for medical purposes to fix dressings and splints in trauma surgery, but its elasticity allows it to be used as an alternative to training rubber.

Of course, I would advise you to use rubber, which you can purchase on the same Aliexpress. The options that I personally paid attention to: option 1 option 2.

Well, the bandage can be bought at any pharmacy. And now how to use all this, the question arises? Pretty simple. You just need to attach a bandage or rubber between the closed interior doors so that you can grab the 2 ends of this bandage. It is advisable to have loops at these ends for your convenience. And then there are several use cases:

1. You need to give your body a little back, take a stable position, stretch your arms forward in front of you so that the bandage or rubber is stretched and not sagged. Then you need to bend your arms at the joints to the forehead. The movement is similar to the classic "hammers", only in hammers we lift the weight from the bottom up, and here we pull from outstretched arms to the forehead. And here the rigidity of the rubber and the degree of elasticity of the bandage will determine the level of load. I think it's clear.
2. Or the second option. Here, the level of load will determine the weight of our own body. You just need to lean back, but more strongly, in order to specifically pull the bandages. Then do a similar movement of pulling your arms up to your forehead. But in this case, it is better to use a less elastic material so that during your lift your brushes remain in place, and not move towards you.

I myself do not practice such things, but I tried with a friend. He made himself such a thing to train at home. The biceps is very decently hammered, but it is not very familiar to the mechanics of movement, you need to get used to it. If you want, try it. Purely homemade "trick".

BOTTLE WITH WATER AND BELTS. It's also a pretty interesting design. Just take a regular water bottle. The volume will determine your level of load. Take some straps or ropes and attach one end to the neck of the bottle and the other to a small bar. It may well be an even pole with dimensions of 0.3-0.5 meters.

Place your hands on a comfortable support. Let's say take a chair and place another one on top so that you can stand while your arms are in front of you. Take the crossbar (the bottle is on the floor at this moment) and wrap the fabric around it with the effort of your forearms, lifting the bottle higher and higher. Then in back side - unwind.

You can do the exact same action by purchasing a ready-made structure, as in the picture below:

You can buy such a simulator here.

WEIGHT TO HELP. If you have it, then you can carry out various manipulations with it to load the forearms. Here are just a few tricks.

1. Lifting it with a jerk and holding it for several seconds above the head upside down. You need to do 3 sets of 10 reps.
2. With kettlebells, you can perform the so-called "walks" with weights. Taking dumbbells or a barbell in your hands, you can take a few steps, and then return. The back should be straight, the arms should be extended along the body. You need to walk 3-4 times at 10 m, and if the room does not allow, then 5-6 times at 5 m. It should be remembered that the load must be quite heavy.
3. You can also roll the kettlebell from side to side, as shown in the image below. In this case, it is better to grab something with your free hand to fix the body.

Standard theory

It is known that forearm training is more effective when combined with biceps training. But in this case, we run the risk of overtraining the muscles, because they will be in constant tension, so without fanaticism. Focus on how you feel, just as you would when choosing a weight for exercise. There should always be a "golden mean"!

Therefore, if time permits, it is better to train the biceps and forearm on different days or do it in the same workout, but with the condition that a certain number of approaches and repetitions are clearly performed so as not to pump muscles.

For workouts, you may need a small barbell with several pancakes, a pair of dumbbells (or one). There are currently barbell options that can be mounted to and from dumbbells. This is a good option for home workouts in general and for forearms in particular.

The number of approaches and reps should be selected depending on your fitness. Starting with 8-10 repetitions in the approach, gradually bring their number to 15-20 (for the forearms it is the most).

Usually, 3 sets of basic exercises are performed according to the standard scheme:

1. Basic exercises (lifting the bar for biceps with the upper grip, "hammers" with dumbbells).
2. Isolation exercises (flexion-extension of the wrists with weight while sitting, flexion of the wrists behind the back while standing).

This is a necessary and sufficient load for this muscle group. If you train your forearms and biceps at the same time, then you should always start with the biceps, then move on to the forearm. That is, first we train a larger muscle group, then a smaller one.

Too frequent forearm training is harmful because the muscles require rest and recovery for 2-3 days, so a training schedule of 2 times a week would be ideal. But personally, I train my forearms only once, that's enough for me.

Beginners need to first prepare the body by building up the basic muscle mass, that is, to leave the "stubborn" muscles alone until the moment when basic training the athlete will be required to start working on them. If you train exclusively at home, then in such conditions it is quite difficult to perform basic exercises, but that is another question.

Another argument in favor of the optional study of the muscles of the forearm zone can be a good increase in strength and mass of these muscles along with biceps and triceps based on exercises for them. This can only be assessed by yourself. Only you know how hard you work your biceps and how hard it hits your forearms.

The training process

Each athlete makes a program for himself, in accordance with which he will train. But you must understand that even for a home workout, you need to have at least a barbell or dumbbells. In my opinion, it makes no sense to invent any alternatives to shells.

The most effective exercises for "pumping" the forearms at home are the following:

• Lifting a dumbbell or bar with an upper grip for biceps while standing, when the projectile is pulled up to the shoulders and slowly lowered (recommended scheme: 3-4 sets of 8-10 reps).
• "Hammers", in which the dumbbell moves "forward-backward" or "right-left" in the "standing" position in the hand, as if holding a hammer, training scheme: 3-4 sets of 15-20 repetitions.
• Flexion and extension of the wrists with dumbbells or a barbell while seated are performed both with the classic grip and with the upper one.

Many athletes have weights at home. You can pump the forearm zone by exercise with a kettlebell,

Other types of exercises at home can be selected from the list:

1. One of the most popular types of "pumping" the muscles of the forearms: while sitting, legs apart and hands resting on the inner surface of the thigh, lift the bar with an upper grip, using only the hands and wrists. Important: the back is straight! The same exercise can be done with dumbbells. You should not hold the bar or dumbbell handles tightly, then the load on the muscles being worked out will be greater. Exercise layout: 3-4 × 10.
2. In the same position, turn the hands and perform barbell or dumbbell lifts, holding them at the fingertips, and then squeezing the palm and bending the wrists, pulling the hand to the forearms. Then reverse the movement. In this exercise, it is also important to keep your back straight without giving it unnecessary stress.
3. For those who are uncomfortable performing the above exercises while sitting, there is an option for flexion-extension of the hands while standing with a barbell at the back. Exercises are performed with full range of motion, lifting the palms with weights and turning them inside out. The back and arms should be straight. Dumbbells will allow you to perform flexion-extension of the hands while sitting, standing and even lying down.
4. Stand up, holding dumbbells in your hands and twisting your hands to the sides so that your palms are facing the ground. Then perform the reverse movement when the palm is turned towards the ceiling. Do 3 sets of 10 reps.
5. An important indicator of the fitness of the arm muscles is the grip strength. To develop this parameter at home, you must have at least one dumbbell and a small towel, which should be wound around the handle of the projectile to increase its circumference. The exercise is performed while sitting on a low bench or chair. Taking a dumbbell and resting your elbow on your thigh, you need to raise the projectile with a brush, and then lower it. Thickening the handle will help to work more efficiently the muscles of the forearm. Scheme: 3 sets of 10 reps.

For beginners, exercises without iron, with their own weight on the horizontal bar, show themselves well. When pulling up, all the muscles of the arms work.

You can apply a scheme in which the number of pull-ups is reduced in each approach, for example, from 10 to 5, and then vice versa, increase the number from 5 to 10 in the approach. First, you pull up 10 times, then you regain your breathing and heartbeat, and you pull up 9 times. Then - 8 times, 7, etc. After 5 times, rest a little more and start pulling up 6 times, then 7 times and so on until 10. It turns out 10 approaches with a different number of pull-ups.

After such a workout, you will feel a complete pumping of the entire upper muscle girdle, and, accordingly, arms. If it is difficult to complete the specified number of pull-ups, they can be done less. On health! By the way, this example of athletic training is taken from the army physical training of the Soviet era.

The grip width can be varied so that different muscles are involved. Experienced athletes often use weighted arm raises and conventional weighted hangs that tense the arm muscles. At the same time, weights should be selected so that the hang is not too long in time, otherwise you will get hardy, but not worked out muscles. Usually, a load is picked up for a hang time of no more than 30 seconds.

Another well-known exercise - push-ups from the floor, you can well prepare the muscles for detailed work without dumbbells.

It is best to do push-ups if the legs are at a height of 30-50 cm, because the load on the arms, chest and shoulders increases by about 2 times. Push-up pattern: 3 × 15-20. If the arms are wider than the shoulders, then the load on the chest and shoulders increases, if - at shoulder width or even closer, the load on the arm muscles increases.

We considered several options for how quickly you can pump up your forearms without leaving your home. Choose what is preferable for you! And I have everything on this topic. Until new posts, friends ... Cheers!

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Huge shoulders, broad chest and imposing back are the goals of most bodybuilders. But what about the rest? It is the training of the small muscles of the forearms that completes the development of the entire muscle complex of your body and makes it truly attractive.

Of course, the forearms get some of the stimulation from flexions, pulls and presses up or down, but in order to reach their full potential and pump up the forearms, it is necessary to add special sets of exercises to the training program. This does not mean that you can limit yourself to a few random movements for the forearms, performed carelessly and half-heartedly. Training the forearms requires special attention and discipline during execution.

A little about the anatomy of the forearms

Now let's move on directly to pumping the forearms with these exercises.

Sitting wrist curl on a bench (palms up)

Take a load approximately shoulder-width apart and place your forearms either on a bench or on your hips so that your hands can be lowered down towards the floor.

Initially extend your forearms and lower the weight down (see exercise technique), firmly holding the bar. Reverse the motion and return the hands upward to achieve a strong muscle contraction. Do not jerk or swing the load to avoid injury.

For those who find the position of the forearms on a bench or kneeling a little uncomfortable, we advise you to try to pump up your forearms by bending your wrists behind your back.

In a standing position, with an overhead grip, hold the barbell behind your hips, press your wrists towards your buttocks for additional support and, using only your hands, lift the barbell up until the muscles contract.

Performing movements in this manner can sometimes relieve the pain that some feel when stretching when doing traditional wrist curls.

Reverse grip wrist curl

To have large forearms, it is not enough to do one exercise. We will now look at the technique of performing the reverse grip wrist curl.

Reverse-grip wrist curls are performed in the same way as normal wrist curls, except that the palms are facing downward and the extensor muscles are working.

Hold a barbell, barbell, or over a bench or thighs with palms down, allow the weight to stretch the extensor muscles, then reverse the upward motion to achieve muscle contraction. Remember, the advantage of swinging your forearms with dumbbells is that they can be used when you restrict yourself to rotation with your wrists and when it is difficult to use a straight bar.

Tip: To achieve greater repetition intensity, try holding each contraction as you lift the bar up for a few seconds. You don't have to use a heavy load, the result will be worth it!

Reverse Grip Curl

Just keep your hands with the bar (you can do this exercise with dumbbells as well) along the body so that the thumbs are pointing down. The elbows are pressed against the body. Using gentle movements, lift the bar upward by bending the arms at the elbow. When doing the exercise, the arms on the bar should be approximately shoulder-width apart. Make sure you stick to your exercise technique and use a medium weight.

Reverse grip barbell lift

For best results when pumping your forearms, try a reverse grip curl on a Scott bench. So you will fully practice the movements. In this case, also choose a weight of moderate weight, because it is extremely difficult to perform this exercise with a heavy weight.

Grip training

There are many ways to improve your grip when training strength and building muscle in your forearms, such as weight retention exercise.

One of the most suitable methods is to have a firm grip on the bar at the end of all wrist curl sets. Bend your wrist into a contraction position, squeeze the bar firmly and hold for five to ten seconds. After the standard set, this exercise will be quite difficult, but it will add your grip and add intensity to your forearm training program!

Forearm Workout Plans

If you are new to this business, and first went to the gym, then this forearm training program will help you achieve your initial result.

Have you reached your initial forearm pumping level? Let's move on to the next one.

Do you think that your forearms are not large and well shaped enough? By doing this program, you will achieve the desired result.

Advanced Advanced Forearm Workout Program

This program will keep your forearms in good shape.

You can read more about the forearm pumping technique in the article.

Basic exercises such as the bench press, deadlift and squat are certainly indispensable parts of an athlete's training. But do not forget about other muscle groups. Only then can you ensure that your body is evenly and balanced pumped up. Beautiful and impressive reliefs are the result of training for all muscle groups!

The muscles of the forearm are, as the name implies, a muscle group located in the front of the arm to the elbow. The forearms are made up of two main groups: flexors (which are located on the inside of the hand from the hand to the elbow joint) and extensors (on the outside of the arm). Together, these are 4 long muscle bundles.

Generally, the forearms swing very well under normal conditions during any basic exercise they involve. However, over time, this group may start to lag behind. Well, in the end, all men want to have a strong handshake, which directly depends on these muscles. In this connection, the question arises of how to pump up the forearms and make them powerful and strong. I will answer it to you today.

Curl of the barbell at the wrists

This is a basic forearm exercise that develops the flexor muscles. Just sit on a bench and place your forearms on your knees, holding the barbell with your palms up. Using only your palms and wrists, swing the barbell downward as shown in the photo below. Then return to starting position and repeat.

The same exercise can be performed with two dumbbells, which should be lowered and raised simultaneously.

This is a basic forearm exercise that develops the extensor muscles. Sit on a bench or chair and place your forearms on your knees, holding the barbell with your palms down. Using only your wrists, lift the bar as high as possible, hold for a second and lower it down. Then try again.

Reverse twisting of the wrist

This exercise also targets the forearm extensors and allows you to work each arm individually. This is especially useful if you need to develop a balance of power between both hands.

Sit on a bench and place your forearm in front of you at a 90-degree angle, as shown in the photo below. Take a dumbbell in your palm, which then lower it down as far as possible and return up. After you have done the required number of reps, switch hands.

Barbell Reverse Curl

You will need a special curved bar for this exercise. While not necessary, it will make your wrists more comfortable. Stand straight with feet shoulder-width apart. Take a barbell in your hands, palms facing you. Then lift the chest bar up to contract the forearm muscles as much as possible and slowly lower it.

It is advisable to perform each of these exercises at least 10-12 times for 3-4 approaches. Or do all the exercises at once and in turn.

How to pump up your forearms at home

The easiest way is to hang on the crossbar or door jamb for at least 30-40 seconds and over time load yourself with additional weight. This will quickly develop the strength and power of your hands.

The second option is to purchase a regular wrist expander or, if not, constantly squeeze a tennis ball or potato. Do this when you have free time or even at work. it good way get distracted! I also recommend you check out these. It is also a good way to strengthen your forearms. Good luck!