Forearms – the most important part of the harmoniously developed musculature. However, training these muscles requires special attention and discipline from the athlete. The muscles of the forearm are not always as easily pumped as pectorals or biceps. We need a thoughtful program of special exercises to achieve qualitative changes in strength and volume. In this article, we will consider in detail how to pump your forearms at home and not only.
These muscles are among the so-called “small muscles” – they are not as noticeable as the shoulders, pectoral muscles and quadriceps (hamstrings), but without them the body of the bodybuilder will not look proportionally developed. In addition, the strength of the forearms is important for the full training of other muscle groups: if the forearms are not sufficiently trained, progress in the exercises will be difficult to achieve. Read the article about exercises for the hamstrings.
Necessity of training
Powerful forearms will allow you to look more massive: the inflated muscles of this group give the impression of physical strength. In addition, developed forearms create a visual sensation of a symmetrical body (provided, of course, that the remaining muscle groups are also OK).
There is also a purely aesthetic aspect – when the athlete is dressed, one often sees only his neck and forearms: the desire to impress others even in dressed clothes can also be called a pretty good reason.
Regular training of forearms is recommended by bodybuilding experts also for safety reasons. The developed muscles of this group allow you to perform complex complexes that were previously inaccessible without the risk of injury. For example, back training with the help of pull-ups with extra weight: without a strong and strong grip, for which just the muscles of the forearm meet, such exercises are not easy to perform. And anyway, any exercises with large weights are possible only thanks to strong hands.
The forearm is part of the upper limb of a person from the elbow joint to the hand.
The composition of the muscular group is as follows:
- Brachialis (shoulder muscle);
- Brachioradialysis (brachial muscle);
- Round pronator.
All these small muscles are jointly responsible for flexion and extension of the arm in the elbow and wrist joints, as well as for rotational movements. It is quite difficult to pump the forearms also because of their complex anatomical structure. Exercises should cover all 5 muscles that make up this anatomical group.
Since the forearms work when performing exercises for other muscle groups and are involved in daily life, their resistance to stress is high enough. Therefore, these muscles are called “stubborn”, and their development is a very time-consuming process, requiring patience and perseverance.
First, we determine how many times a week you can swing your forearms. For the harmonious development of this muscle group you need to perform exercises twice a week. In this case, each exercise should be done in 3 sets of 10-15 repetitions in each. Important nuance – before training forearms should perform their full warm-up and warming up: these muscles are often often traumatized. One should also not allow excessive muscle stretching at the final points of the amplitude of the movements.
It is best to work on the forearms together with the training of the arms and back. But to do exercises for the forearms should be at the end of classes, when the muscles of the back and hands are already worked out, otherwise there will not be a full-value feedback from the training.
To arrange training forearms more often than twice a week is not recommended. The recovery of these muscles requires a minimum of 48 hours, and preferably 72. If you regularly overexert the forearm, you may experience chronic pain in the wrist area.
Complex of exercises
And now directly about how to swing your forearms. The training program must necessarily include exercises for the entire muscle group. The choice of specific exercises and the sequence of their implementation is desirable to change from training to training – this will improve muscle growth.
We offer the most effective and available exercises for training your forearms at home, as well as in the gym.
Exercise with a barbell
Bending of hands with a bar in a standing position. It is similar to working on the biceps, only the reverse (upper) grip. Leaving the shoulders motionless, on exhalation the bar is lifted to the level of the shoulders. On inhalation, hands slowly fall to the starting position. The main load here is brahyradialis, parallel to the biceps and brachialis. The weight of the bar is less than in the training of the biceps, since brahyradialis is anatomically weaker.
Flexion of the wrists with the bar in the sitting position. Take the bar with the bottom grip (palms up), lowering the forearm on your hips. Holding the neck firmly, you need to stretch your forearms slightly forward and lower the load downward. Then slowly perform the flexion-extension of the hands in the wrists. The amplitude of the movements during training of the wrists is not high, so do not jerk or swing the bar to avoid stretching and injuries.
Flexion of the wrists standing with the bar behind the back. Stand with your back to the bar post, turn your palms back, take the projectile and perform the flexion-extension of the wrists, without bending the elbow joints. This exercise also develops the flexor-extensor muscles of the actual wrist. This type of training is suitable for those who practice sitting with the bar seem somewhat uncomfortable.
Exercises with dumbbells
In the first place, exercises on the forearms with dumbbells include “Bending of Zottmann”. This is a variation of the exercises on the forearm with a barbell, only instead of a bar – dumbbells. In the lower position, the dumbbells are held, as when lifting the “hammer” (dumbbells are kept approximately the same as the hammer), as the movement upward, the pronation of the forearm is performed (palms rotate downwards). Then the arms and dumbbells are lowered, and the movements are carried out in the reverse order.
The second exercise is similar to bending the hands in the wrists while sitting, only, again, the shell changes. Also, when performing exercises with dumbbells in the sitting position, it will be effective to examine each hand in turn.
Hang on the bar
This is the most basic exercise on the muscles of the forearm: you just hang on the bar, preferably with a load. Systematic implementation of this sketch in a couple of months will allow you to easily win a prize in a popular park attraction.
Tip: the load should be selected in such a way that it will not hang for more than 30 seconds, otherwise the muscles will develop for endurance, not for weight and strength.
Exercises with an expander
A good alternative for the regular development of the forearms of the house is exercises with an extra-rigid expander. The projectile should be precisely rigid, as soft variants develop basically a brush. So before buying a shell in the store, be sure to consult the seller, which expander is more suitable for training the muscles of the forearms.
Good additional exercises for the development of the forearm zone:
- Jumping on a rope with weights: such cardio exercise for 20 minutes well loads the outer surface of the forearm.
- Performance of blows on the boxing bag, especially in gloves with burdening – an excellent load on the flexors.
- Wearing a special rubber bracelet during exercise will increase muscle resistance and will work to develop mass and strength.
And one more tip: regular training is not a reason to neglect the heavy domestic “male” work. Moving furniture, working with a hammer, drill and screwdriver are in themselves excellent methods of developing forearm muscles.