Exercises for the shoulder of the forearm and brushes. Training forearm at home. Flexing hands on biceps on Scott Bench with EZ-barbell reverse grip

Along with biceps and triceps, a truly athletic kind of male hands give powerful forearms. The muscles of this part of the hands are in one degree or another work in many exercises, but their targeted study requires a separate training. Today we will tell about how to pump up forearm.

A little anatomy

Let's start with a brief anatomy. This will allow us to disassemble the exercises in the future.

First of all, remember that the forearm is not what is below the shoulder joint, that is, not biceps and triceps! This is a part of the hand from the brushes to the elbow.

The forearm has an anatomically complex structure, contains two bones (large and small radial) and many muscles that allow them to make such accurate and multidirectional movements.

Conditionally divide the muscles of this area into 2 groups: put on the back and from the outside of the palm.

If you consider your hand in the wrist area from the inside, you will see a lot of heavy ramps. There are also the same right on the other hand. This is the tendons coming from the muscles of the forearm to the most fingers. The bulk of the muscles of the forearm is located in the area of \u200b\u200bthe elbow, where this part of the hand is most wide. There are not so many muscles on the brushes.

The impert force depends not only on the thickness of the muscles themselves, but also from the transverse diameter of the tendon. Practice has shown that thick tendons indicate a serious strength of human hands. For example, the hands themselves can be thin, but at the expense of the strength of the tendons and the big part of the musculature, the strength in them can be huge.

Strength and weight of the forearm

Strong forearms are needed in certain types of martial arts, struggle, arm wrestling.

Those who strengthen grip, iron forearms are simply obligatory. In the latter case, the muscles train very actively, especially the inside of the elbow.

Those who are engaged in armresload, download this muscle group is also necessary. These people fight on their hands, decides not so much grip, how much the power is the forearm, triceps and biceps.

Strong forearms, like all other muscles, are needed and lifters that raise gravity. In their body, every muscle that can be met must be as strong as possible.

Among bodybuilders, the question of how to pump up the forearm sounds not so often. And the reasons are two here. Half athletes do not know that these muscles can be specifically swing. And the other half believes that, for example, the shoulder muscle sufficiently swings during exercises to other muscles. This is the one that is located on the outside of the forearm and allows you to bend the brush with the back side up.

Those who believe that you can pump up the muscles of the forearm without point exercises, partly right. After all, all the exercises in which you take a dumbbell, a bar, even the horizontal bar, use forearms, mainly their inner part.

To use the back of these muscles, you need to do, for example, the rise of the rod on the biceps is a straight grip. Excellent exercise - after all, you get not only pumped hand flexor!

In general, any biceps exercises are well hammer forearm. It is true and if this is enough for you, you can stop on them.

If you want to be aiming to engage in these muscles, in particular, learn how to pump the shoulder muscle, read on. We present a few exercises on the muscles of the forearm.

Basic Stand Exercises

To develop the muscles of the forearm, you need to do with a barbell. Basic exercises there are two. Conditionally let's call the first exercise by flexion (on the inside), and the second is the extension (on the external). Let's analyze the technique of these exercises in detail.

Big beef

The inner part of the forearm is pumped by performing flexions of brushes with a barbell.

Exercise is done like this:

1. Take a blank neck.
2. Sit on the bench, get the knees together.
3. Put your hands with elbows on your knees so that the brushes are in the air, and the palms were directed up. Hands from wrists and elbow, must lie on the legs.
4. Vulture is already in your hands, make a bending of the brushes by closing it in the palms. The movement must be smooth and measured.
5. For one approach, you can make 10-15 repetitions. You need to make 4 approaches.

With the right execution, you will feel how your forearms from the inside are treated and increasing.

In execution there is an interesting nuance to load the brushes and forearms as much as possible, you can roll the neck in the palm of your hand. That is, when moving down the neck slightly rolling to bent fingers. When moving up, the fingertips fingertips return to the base of the palms. Such a method allows pumping more and grip. By the way, it also depends on the ability of the muscles of the forearm. Due to this exercise, the inner side of the forearm will be stripped and grow.

Extension of brushes with rod

Heavier and unloved by most kind of exercise for the forearm.

Execution technique as follows:

1. Take in the hands of the vulture. Sit on the bench.
2. Put your hands down on your knees. On my feet lies everything from the wrist to the elbow. It is possible that the wrist slightly hung from the knees.
3. Now instill your brushes and raise the ripple, and then smoothly lower down the forearm. Training forearms implies 10-15 repetitions in 4 approaches.
4. If you feel pain in the wrist, give up this type of exercise or pay weights. Vultures are different. Or did you immediately take into the Olympic necks? Admit?

Try to diversify your muscles versatile, then you will have pumped large forearms. And therefore strong and muscular hands.

Now let's talk about how to strengthen the forearms by dumbbells.

Additional exercises with dumbbells

The rod is not suitable for some exercises, so other sports shells come to the rescue.

Pumping forearm will not be so effective if you do not download the sides of this part of the hands. And this implies movements in the ray-toll joint to the right and left in the plane of the palm of the palm, which are impossible with a vulture.

Therefore, consider a pair of exercises for forearm with dumbbells.

The first is done like this:

1. Sit on the bench, after taking a dumbbell in my hand. Put your hand on your knee so that the dumbbell is perpendicular to the floor. That is, pancakes up and book. If you take 2 dumbbells and put both hands in this way, then the palms will look at each other.
2. Move the brush with dumbbell up and down with the maximum amplitude. Movements will be insignificant, but it helps to finish the muscles and use certain beams of the forearm.

To pump the other side of your hand, you need to do this:

1. Take the dumbbell, sit on the bench.
2. Put one arm with your elbow on your knee, bent it.
3. Raise the second hand so that the elbow and shoulder are on the same level.
4. Put the second hand closer to the wrist in the first hand. That is the palm of the lower hand you must clashes the upper hand near the wrist. Thus, the elbow of the second hand will look a little up. If you raise the brush above the elbow, it will be even better.
5. Dumbbell hold the second hand, make the movement with a brush up and down. The amplitude will be insignificant again - this is normal. In this plane, the joint has limited mobility.

In general, these two exercises are more likely to subtleties. You can limit ourselves to work with a barbell. It is enough to create muscular weight hand below elbow.

If the rods are not, it is possible to use dumbbell instead of it and do the same exercises, plus the option when the palms are oriented towards each other.

To raise the pumped forearm, it is enough to work out them once a week. You can do it in any training day.

What other cases do these muscles work?

As mentioned above, hands from the elbow to the brush work in many exercises according to an extension principle.

Tightening

Tightening on the horizontalist great strengthens grip and the back of the forearm. In order to achieve the desired effect, it is necessary to pull up with a reverse narrow grip, bending the wrist on yourself. Such angle allows you to strain the inner part of the muscles near the elbow. Simultaneously swings back, biceps and partially shoulders.

Rod and dumbbells on biceps

When you hold the barbell or dumbbells, the muscles of the forearm helps to fix the brushes. If biceps get a dynamic load, then the forearls are static.

If you take a rod straight enough, it will be harder to keep weight. This is due to the fact that the spinner of the brush is weaker than the flexor. You need to pump it!

When working with a barbell and dumbbells, do not forget to bend the brushes to yourself in order to strain the muscles you need better.

Work on triceps

Such exercises like French bench and extension of hands on the block greatly strengthen the muscles of the forearm. There is an external part of them.

If you take big weight When working on the block, the hands in the brushes will be fed. This means that their strength is not enough to work with the selected weight.

Breeding and lifts on shoulders and back

The breeding of dumbbells through the parties is well straining the muscles we need, just also strains them and lifting the dumbbells in front of them.

The rod rod in the slope will use the inside of the hands.

Pullover

Such an exercise as Pulleover, uses the lateral part of the forearm.

Deadlift

Stanning thrust to incredible degree strengthens grip. You have to keep the weight of a heavy bar, which makes the muscle forearm and brushes work.

In order for the result of your work on your body to be the most pronounced - work on all groups of muscles.

The development of testosterone necessary for musculature growth is activated by the basic exercises. And the isolated bending of the hands in the brushes with a barbell without supporting testosterone is not enough. You also need to swing your legs, shoulder belt, chest and back.

For the study of the forearm, muscle training can be carried out on any day, regardless of the overall load.

In the development of musculatures, the forearm muscle training plays an important role and requires a special relationship, organizedness and attention. The fact is that they are not so simple to infamous in contrast, for example, from or muscles. To achieve results - high-quality strengthening and increasing the volume - a competently compiled complex of special exercises is necessary. This material will consider issues related to how to pump your forearm, including the program domestic training.

In order for an athlete's body in proportion to the developed study of these muscles is obligatory, despite the fact that they relate to the category of "small" and compared to breasts, shoulder and quadriceps are not as noticeable. It is also impossible for the full and harmonious development of other muscle groups without strengthening the forearm: insufficient training of the forearm significantly complicates the task of achieving progress in training.

From the point of view of the appearance, developed forearms play an important role, providing an impression of massiveness, power, physical strength. Also visually the body looks symmetrical (naturally, if the remaining muscular groups are inflated).

We should not forget about the impression of others, which is produced by bodybuilders in clothes, because in most cases the forearls and neck are open. And it can be called a weighty argument, as a person with an ideal body In any society feels more confident and comfortable than others.

According to experts, regular training of this muscle group is necessary in terms of security, because they minimize the risk of injury during the implementation of complex complexes. This concerns, for example, such an exercise for the back, as tightening with an additional weight, where you need a good grip, the fortress and the strength of which depends on the muscles of the forearm. This is a complex exercise and it, like any other with a lot of weight, can be performed only by strong hands.

Anatomy

The forearm is part of the hands from the elbow to the brush. Muscular group consists of:

• shoulder muscle - Brachialis;
• flexors;
• round Pronator;
• the shoulder muscles - brachioradialis;
• extensors.

These muscles belong to the "small" and are responsible for rotation, flexion / extension of hands in the wilderness and elbow joints. A difficult anatomical structure further complicates the inflation task of the forearm. In the process of performing the exercise, all muscles of this anatomical group must be involved, which are only five.

Your name "Stubborn" muscles The forearms were obtained due to their high resistance to loads. This is due to the fact that they are involved not only in everyday life, but also in the process of training other muscle groups. Therefore, the development of the forearm is a time-consuming task that requires perseverance, regular training and great patience.

First of all, it is necessary to determine the number of classes per week: two training will be enough to harmoniously develop the muscles of the forearm. Each element of the complex is performed by three approaches with the repetition of each 10-15 times. It is important not to forget about the warm-up and warming before training, since the likelihood of injuries is high. It is also impossible to allow excessive muscle stretching in the peak limits of the amplitude of movements.

The optimal option is the combination of exercise for pumping forearm with a workout complex for back and hand. But they should be performed at the end of the program, after studying the muscle groups of the back and arms, otherwise the training will not be effective.

It is not recommended to hold more than two lessons weekly, since the minimum time to restore this muscle group is two days, the best option is three days. With regular overvoltage of the forearm, the risk of pain in chronic form in the wristure area increases.

Training program

In the training program for pumping forearm Be sure to be exercises for the development of the entire muscle group. Specific elements and the sequence of execution are recommended to change from classes to the lesson in order to improve muscle growth.

Work with a bar

Exercise number 1

It is performed in the standing position, similar to the training on the biceps, but with the reverse grip. The bar rises to the shoulder level, which should remain motionless. Then smoothly lowered. In this case, the rise is made on the exhalation, returning to the initial position - on the breath. In contrast to the exercise on the biceps in this case, the rod is taken with a smaller weight, since Brachiradialis is weaker, namely, it accounts for the main load.

Exercise number 2. Flexing of wrists in the sitting position

Performed in the sitting position. The bar is taken by the bottom grip, the forearms fall on the hips. The shell goes down at the same time the neck must be kept tight, and the forearms should be slightly stretched forward. After that, hands start working: slow flexion and extension in wrists with a low amplitude. It is important that the movements are smooth, without jerks and rocking the rod to avoid injury and stretching.

Exercise number 3. Flexing of wrists with a barbell standing standing

Performed in the standing position, the rod is behind the back. At the same time, the palms are turned back. The bar is taken and flexing the extension of hands in the wrists without the participation of the elbow joints. Exercise allows you to develop the wrist muscles. If the exercise number 2, when performing certain difficulties, you can use this option.

Work with dumbbells

It is a mandatory component of the training complex with dumbbells on this muscle group. This is one of the options for working with a barbell on the forearm, dumbbells are used only instead of this projectile. The latter are held in the lower position (as a hammer), during the movement, the forearm is processed (turning palms down). Then the shells are lowered with the reverse order of movements.

Another exercise is the bending of hands in the sitting position - is performed by type of similar training with a barbell, but with dumbbells. Also, it will be effective, the training of each hand is alternately in the sitting position with dumbbells.

Work with epander

Used super-grade expander, an exercise with which is a good alternative for regular domestic training for the development of this muscle group. We use soft shell mainly to study the brush, so in this case it is important that it is hard. It is also recommended to consult a seller on the most suitable expander for use in training for the forearm.

Vis on the turnstile

The simplest training on the muscles of the forearm is the usual hang on the horizontal bar (recommended with cargo). Regular execution of this exercise will allow only a few months to achieve tangible results.

As for the shipment, it should be selected at the rate of Visa time - no more than half a minute, otherwise endurance will develop instead of volume and strength.

The muscles of the forearm is, as clearly from the name, the muscular group located in the front of the hand to the elbow. There are forearms of two main groups: flexors (which are on the inside of the hand from the hand and to the elbow joint) and the extensors (from the outside of the hand). All together are 4 long muscle beams.

Usually, the forearms are very well swing and under normal conditions during the execution of any basic exercises where they are activated. However, over time, this group may begin 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, how to pump up forearm and make them powerful and strong. I will answer him today.

Flexion of the rod in the wrists

This is a basic exercise for the forearm that develops flexor muscles. Just sit on the bench and put your forearms on your knees, holding a bar with palms up. Using only palms and wrists, expand the rod down, as shown in the photo below. Then return to the starting position and repeat.

The same exercise can be performed with two dumbbells, omit and lift that should be synchronously.

This is a basic exercise for the forearm, which develops the muscles of the extensors. Sit on a bench or chair and put the forearms on your knees, holding a bar with palms down. Using only wrists, lift the vulture as much as possible, delay for a second and lower it down. Then repeat again.

Reverse wrist twisting

This exercise is also aimed at the forearm extensors and allows you to work each hand separately. This is especially useful if you need to develop the balance of strength between both hands.

Sit on the bench and put the forearm, bent him at the angle of 90 degrees, as shown in the photo below. In the palm, take the dumbbell, which is then lower as much as possible and return up. After making the right number of repetitions, change your hand.

Reverse bending of hands with a barbell

For this exercise you will need a special curved neck. Although it is not necessarily, but so your wrists will be more convenient. Start straight, legs on the width of the shoulders. In the hands take the bar, palms to yourself. Then lift the vulture of the chest to squeeze the muscles of the forearm and slowly lower it.

Each of these exercises is desirable to perform at least 10-12 times 3-4 approaches. Or do all exercises immediately and in turn.

How to pump up forearm at home

The easiest way to perform VIS on the crossbar or door jacket at least 30-40 seconds and over time to load itself with an additional weight. So you will quickly develop the power and power of the hands.

The second option is to purchase an ordinary brush expander or if it is not, constantly compressing the tennis ball or potatoes. Do it when you have free time or even at work. it good way Distract! Also recommend that you see these. It is also a good way to strengthen the forearm. Good luck!

Strong and big forearms increase the impression of appearance In general, they are always in the summer. Also help to make the best grip of the brushes during the stink or in Wiste on the horizontal bar. The forearms, hands and wrists need to be paid attention during training.

Select the dumbbell suitable size and weight. Sit on the bench and keep the dumbbell in such a way that the elbow and forearm lay on the hip, and the hand looked free from the knee.

The elbow must be bent at an angle of 90 degrees, and palm raise up. Now lower your hand with dumbbell down and bend the wrist up so that the palm is pointing to the shoulder. Try to perform slowly. Perform 3 approaches at least 10 repetitions.

This is one of the most efficient exercises to pump up big and more powerful forearms in a short period of time. It also contributes to the development of iron capture. Another advantage of this exercise is that it improves the shoulders and develops a powerful torso. Choose two dumbbells or giri suitable size.

Strong straight, holding one in each hand. Start walking, at the same time strain the press, lift your chest and turn back the shoulders back. When performing this exercise on charging for heating to prepare the entire body, make 3-4 approaches of 14 meters. You can also add weight if it turns out, for 20 minutes.

Stand up at the power simulator, turning back to him. Attach the handle for the D-handle thrust to the power machine, squeeze it with your right hand and go away from the simulator.

Continue to move until you feel the tension in the cable, and the hand will slightly pull back. Stand on the legs, slightly swaying so that left leg Was ahead. Fixing the elbow so that he does not move forward, pull the handle. 3 approaches and at least 12 repetitions will be a good solution.

Performing this exercise, carefully follow the movements. Grasing the left hand to the fingers of the right hand, bend the elbow right hand. Slowly bend the wrist so that the back of the hand is closer to the forearm, then slowly pull right handTo feel like muscles stretch.

After that, take the move 1 minute and pull the muscles with back sideBy beating the wrist and fingers so that the palm is closer to the forearm. 3 approaches at least 10 repeats will give good results.

Before doing this exercise, make sure your hands are not slippery. This exercise allows you to wear a much more weight in comparison with the farmer's walk. And as a result, it makes the whole body more pumped up, as the forearms become much more powerful in comparison with a farmer's walk. Add heavy weight to the trap-neck, stand inside, lift the rogging up and start slowly walking.

Holding a press in voltage and rejecting the shoulders back, hold on so high as possible. This will increase the capture strength to a large extent. Make 3-4 approaches of 9.1 m. You can also wear weight for the longest possible distance, as far as possible, for 20 minutes.

Jerk Giri upside down one hand

Select a weight with which it will be convenient to access the exercise. This exercise will tighten all body muscles. Keep the weight in a steady position, in equilibrium, drinking the knob to the talc.

Hold the weight in the position upside down, lifting a round part with a handle weight. Strain the press and squeeze the handle. Pull the weight and lock on straight hands above your head. A good option is 3 approaches at least 8 repetitions.

Adjust the height of Scott's bench so that it was comfortable to sit. The armpits must touch the upper surface of the bench. Hands should remain on the width of the shoulders, divorced. Grab the EZ-vulture, putting hands. Do not fix the elbows in the same position.

Holding hands with the back of the bench, bend the vulture. Do not hurry, lower the neck back to the initial position. The back should remain straight during the execution of this exercise. Do not use too heavy weight for traction. 3 approaches at least 6 repetitions are an excellent option.

Tightening the simulator with a towel

This is an extremely simple exercise that is very impact on the forearm. Stand next to the pulley with a cable, turning face to the pulley. Screw the towel to the pulley with a cable.

Take the towel in the ends with one hand, grind the blades and pull the towel to chest. 3 approaches and at least 10 repetitions will give good results. This exercise can also be sitting on a bench.

Powerful grip

Select the dumbbell, which is convenient to raise one hand. Sit on the bench and take the dumbbell in my right hand. Pull out your hand in the direction of the floor and bite the back of the inner surface of the right thigh.

Give the dumbbells to roll to the tips of the fingers and unzip. Then, squeezing the hand, do the wristings of the wrists, squeeze the load as stronger as possible. Move moves slowly. Next, change your hand and do the same exercise with another hand. 4 approaches at least 10 repetitions - the right choice.

Add a weight with which it is convenient to work during the exercise. Stand up, straightening your back. Then bring the hands up half and hold the bar for a couple of seconds. After that, slowly lower back to its original position.

Next, holding a barbell, bend your hands up to the middle and unscrew to the end up. When this exercise is performed, the lower point of each repeat will be the middle link of the entire movement. 3 approaches at least 8 repeats will give good results.

This exercise is very effective for pumping the shoulder muscle. These muscles give the rear of the back of the forearm near the wrist. Sit on the bench so that it is convenient, straighten your back.

Put the forearm on the hips by sending thumbs up. The dumbbell must be in the position of the hammer. Now start slowly moving dumbbell forward-back. This exercise harmoniously looms forearm, as it is directed to the shoulder muscles.

Vladyka All Site and Fitness Trainer | More \u003e\u003e

Rod. 1984 Train trains from 1999 from 2007. CCM on Powerlifing. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 discharge in weightlifting. 2-fold winner of the Krasnodar Territory Championship for t / a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author 5 books.

Place in : outside the competition ()
Date: 2014-11-05 Views: 27 178 Evaluation: 5.0 Forearm always in sight. Perhaps on a par with biceps and breasts, the muscles of the forearm are the personification of male strength. Powerful forearms means a strong man: many think. But, at the same time, few people pay enough attention to them. And there are several reasons for it:

• The muscles of the forearm grow pretty slowly in volumes.
• Why do you download forearm when there are brush bandages? After all, they are perfectly coping with muscle function.
• The forearm and so receive an indirect load in many exercises, where the weight of the shells holds in their hands.

All these three statements are true. But there are a lot of people who want to pump up powerful forearms, due to the sport, which they do, or just for aesthetics. Here for such people I wrote this article.

A little anatomy

As you can see, the forearm consists of dozens of small muscles. Only the main ones are signed in the picture. All muscles, one way or another, moving brushes and fingers are in this area. On each hand of 5 fingers. Each finger moves about the same muscles. Plus more muscles moving brush. So it turns out - several dozen thin muscles in the same area. That is, to pump the forearm, you need to train not only brushes, but also your fingers. I think this is understandable. Now we will analyze every exercise in detail. And start with your fingers.

Exercises for forearm (fingers)

EXERCISES WITH CUSTOMER ENPHANDER

Everyone knows what an expendine is. This is perhaps not only the most important exercise for your fingers, but also the most convenient. After all, for its implementation, you need a small expander, which is easily placed in the pocket. On the video below shows several techniques with this device. From myself I will also say that the Eppender is needed so much so that you can make a maximum of 15 full repetitions. Not more. From the fact that you will bend it hundreds of times - the volume of your forearm will not increase. Moreover, now there are quite a lot of truly powerful models for your fingers on the market. Well, and undesirable to train your forearm only by the expander. It serves as an addition to the basic exercises on the brushes, which will be discussed below.

Holding discs

Very well trains the static strength of the forearm. You do not punish the large volumes with this exercise, but here's the power of developing well. Its essence is that you just take the drive with your fingers and stand with it (you can immediately on the disk in each hand). This exercise is shown on the video below. I will immediately say that 50 kg discs are the highest pilot. Start to start with disks of 20-25 kg. The value also has not only the weight of the disk, but, its thickness and coating (rubber or fully iron disk).

Exercises for the forearm (brush)

These are the most common exercises for the forearm. During bending sitting, you train part of the forearm from the biceps side. And when performing the extension of the brushes - from the elbow. Do these exercises with a barbell or with dumbbells - you decide. But, personally, it seems to me that with dumbbells to do less convenient than with a barbell. In order to further use and fingers, then you can adjust the brushes at the bottom point to ride the neck to your fingers. So you will kill two hares: take the brushes, and fingers.

Side bends and extensions of brushes with dumbbells

It is done in the same way as the above-described exercise with dumbbells, only the forearm is put down not palm down, or up, but sideways (the video could not find). Thus, you train the side of the forearm. But this exercise is quite specific and narrow-directional. Make it mostly those who are engaged in armrestling. This exercise is performed in the same way as the usual one, only grip from above. The forearms here get a good statistical load. It makes sense to do this exercise at the end of training on biceps and forearm. Biceps will not grow much from it, but the forearms will receive a very large load.

Bending brushes with bar stand

This exercises love to make rods. Since in the underground you need to twist the brush so that the rod flew up, and not forward. Therefore, they often fulfill it. In essence, it is a kind of bent bent with a rod sitting. On the video below shows the technique of this exercise (watch from 2.00)

Ringing brushes with a barbell behind his back

It is done in the same way as the previous one, only the rod is behind the back. Personally, I do not understand what a joke, and what kind of benefits it gives. But there are lovers and this exercise. Although I do not see a fundamental difference (except for inconvenience).

Wreathing of rope

Old and a little forgotten exercise. Babs almost all forearm. You can do both on the stationary apparatus (both on the video below) and holding a stick on the weight (which is much more complicated). Make such a simulator is quite simple (you need a round pole and rope) and this exercise is extremely effective. The forearms are clogged completely!

RESULTS

1. You need to train not only brushes, but also your fingers. I personally advise you to do all this in one workout. First brushes, and then fingers. 2. Regardless of what exercise you do, weighing or resistance strength should be such that you can make a maximum of 15 repetitions for the approach. And if it is the winding of the rope, then the maximum of 3-4 full lifting per approach. 3. The forearm muscles are pretty hard and quickly restored (as well as), so it is quite possible to download them twice a week. 4. Training forearms only at the end of the workout, as they work in many exercises. Having trained them at the beginning, you greatly comprehend yourself training. 5. It is advisable to make forearms on the day of the biceps or the day of the back. Since they (forearm) most of the indirect load are obtained from exercises on biceps and back. I can offer you an exercise combination option:

• Biceps Day: Flexing and extension of brushes with a barbell sitting 3x10-15 (Superset). Plus Hand bending with a row of grip from above
• Day back: Wreathing winding (3 - 4 approaches). Plus work with an expendillator, or holding a disk 3 - 4 approaches.

Or, even like this:

• Monday: Flexing and extension of brushes with a barbell sitting 3x10-15 (Superset). Plus work with an expendillator, or holding a disk 3 - 4 approaches.
• Friday: Flexing of hands with a row of grip from above (3-4x10-15). Plus flexion of brushes with a rod standing (3-4x10-15).

These options are given to you simply for example. I think you understood the essence: it is advisable to combine 3 - 5 exercises for the forearm within a week. I hope that many of my article turned out to be useful. I wish you to pump your forearm like in the go. Good luck!

By the way, you can order yourself