A balanced, developed and beautiful body is the main criterion for evaluating an athlete in bodybuilding. Pumped up, developed, proportional should be even the smallest muscle groups. This also applies to the forearms. Many bodybuilders neglect or completely ignore this small muscle group.
Workouts for biceps are well involved in the work of the forearm, but they do not guarantee that they will “keep up” with the rest. If the forearms lag behind, then additional load is needed. When there is not enough time planned for training in the gym, you can pump up your forearms at home. Of the sports equipment, only dumbbells will be required, but it is better to have a barbell at your disposal.
Home workout for forearms
There are a few fairly simple, but important recommendations that you need to know about even before starting classes:
- When pumping up the forearms, many of the same muscles are involved as when working on the biceps. And if you focus on any one group, the result of this approach will be overtraining. Therefore, both biceps and forearms should be trained on different days, and not on the same day.
- To work out the forearms, when it is planned to work out at home, you need to have a dumbbell at your disposal, but it will also be better to have a barbell with pancakes.
- To load the forearms, it should be noted that this muscle group is small. Therefore, in each approach, it is necessary to do many repetitions, that is, from 15 to 20.
- It is necessary to train the forearms not before the biceps, but after.
The right approach to training is also important. First, it is better to do basic, and only then isolating exercises.
Exercises for training forearms at home
If you have both dumbbells and a barbell at your disposal for home training, then you can perform the following exercises:
Basic:
- Lifting the barbell for biceps with an upper grip.
- Hammers.
Insulating:
- Bending the arms at the wrists with a dumbbell or barbell. They sit on a bench, put their hands on the edge. The projectile is taken with the lower grip and the wrists begin to bend.
- Extension of the arms at the wrists. It is performed similarly to bending, but the projectile is taken with a grip not from below, but from above.
- Flexion of the wrist with dumbbells or a barbell behind the back.
You should not go from the opposite, starting to train the forearms too often. This muscle group, like others, needs time to recover and grow. The best option would be training for biceps and forearm every three days. This is quite enough to get a good result even at home. It is not necessary to exercise on simulators, dumbbells with a barbell are enough.
For beginner bodybuilders, it’s better to build up a good base first, and only then, if the forearms are lagging behind, work them out further. Not all bodybuilders who won the title of "Mr. Olympia" trained this small muscle group. For most athletes, they developed evenly and did not lag behind others thanks to hammer bends or barbell lifts to pump the biceps. If, as it becomes clear, a lot of attention is paid to large ones, small muscle groups will also begin to grow and develop.
Forearm workout program
It is necessary to study at home according to an effective training plan, which consists of the following exercises:
- Lifting the bar for biceps with an overhand grip (3-4X8-10);
- Bending the arms at the wrists with a barbell or dumbbell (3-4X15-20);
- Wrist extensions (3-4x15-20).
This program is quite enough for pumping the forearms at home. The main thing is to choose the optimal weight, and to improve efficiency, you can resort to drop and supersets.
Classes should always start with a good warm-up. The load is increased gradually. The forearms are pumped up similarly to any other muscle groups, and the principles that guide the training are no different.
How to build back muscles at home without exercise equipment 
Dumbbell workout program at home
The forearm is the section of the arm from the elbow to the wrist. This is one of the weak points of amateur athletes and even some professionals. The anatomy of the forearm muscle is such that all exercises in which the shells are in the hands partially affect this section. But there certainly comes a period when the indirect load from exercise becomes insufficient. Isolated exercises on the forearms solve the problem, thanks to which you can increase the working weight in training the legs, arms, back, and chest. All exercises for the forearms with dumbbells or a barbell do not require a lot of time and energy, but good training will make the arms stronger and contribute to the harmonious development of the muscles.
Simply holding weights in your hands works the forearms well: the larger the training projectile, the higher the load on them. It would seem that it is enough to increase the weight in training for biceps, and the forearms will tighten up. But after many years of playing sports, it becomes not so easy to increase the number of pancakes on the bar, and each additional kilogram is a real miracle.
When progress slows down or stops, the athlete begins to look for all possible options to move forward. The ice will break if you start to train the lower part of the arm. Whether you use a machine or free weight for the forearm, your grip strength will increase and this will allow you to:
If you are smart in the gym and you have good genetics, then you will not need advice from the category “how to pump up your forearm”. They will not be useful for those who often pull up on the bar: most fans of pull-ups have excellently developed “grasping” muscles, and some of them know firsthand what a pumped forearm is. But if you are constantly carrying iron, and the grip strength is small and there is an imbalance in the development of the muscles of the hands, then the exercises will solve your problem. The movements are simple, and everyone can train even at home. Only free weights are required: kettlebell, barbell, dumbbells.
What forearm muscles need to be trained?
The lower part of the limb consists of numerous muscles that differ in structure and variety of functions. According to their position, they are divided into three groups:
There are more than ten muscles in this small area, but in training the emphasis is only on:
- brachioradialis (brachiradialis)- the largest muscle in this area, on which the volume of the forearm depends;
- flexors(long palmar muscle and radial flexor of the wrist) - help to rotate the palm down and inward;
- extensors(short and long radial extensors of the wrist) - turn the palm up.
The muscles that move the hand and fingers are also located in this section of the hand. Therefore, in order to fully pump up the forearm, you will also have to train the flexors and extensors of the fingers.
Basic and isolation exercises for the forearm
The dynamic exercises listed below are based on the movements of the projectile in the palm of your hand and the bend in the wrist joint.
Basic
insulating
- Wrist curls with a barbell or dumbbell. Sitting on a bench, take the projectile with a grip from below. Place your forearms on your thighs so that your hands hang over the edge. Raise the barbell by moving only the wrist. Exercise develops wrist flexors, trains the forearms from the biceps side. It is similarly performed with dumbbells (the difference is only in convenience). A special rubber bracelet on the wrist contributes to the increase in resistance.
- Wrist extensions. It is performed like the previous exercise, but with an overhand grip (palms look at the floor). Exercise perfectly works out the forearm from the side of the elbow.
- Wrist curl with barbell behind back. Flexion of the wrists is performed while standing and the projectile is behind the back. The result is no more than from ordinary bending, but the movement causes discomfort for many. This exercise and all subsequent exercises are less popular with men.
- . Place your forearm sideways on your legs. The hand hangs down, and the lateral part of the forearm is trained by moving to the sides. A specific and narrowly focused exercise is done by armwrestlers.
For everyday training, you can use a super-rigid carpal expander. Do 3-7 sets of 90 to 100 compressions each. One approach should take 1-1.5 minutes. Rest 5 minutes after each set. Despite the simplicity of the design, the simulator develops strength well.
Additional load on the forearms will help:
The forearms are difficult to train. Their strengthening and development is a long and laborious process.. With these exercises, you can work them out anywhere: at home, in the gym, on the street. Just do not forget about the warm-up and the correct technique, which will help to master the training videos of professionals.
Use the optimal working weight and do not neglect supersets (consecutive performance of two or more exercises in one approach) and drop sets (weight reduction in each subsequent approach and work to failure). Keep a training diary and make a table to record the results.
When and how much to pump forearms?
For high-quality pumping of the forearm, it is important to consider the following points:
The universal and simplest complex looks like this:
| The exercise | Approaches | Reps in each set |
| Barbell Curl (Overhand Grip) | 3–4 | 8–10 |
| Wrist curls | 15–20 | |
| Wrist extensions |
By properly loading your forearms, you will improve your performance in sports, your health and appearance. A few months later, embossed venous hands will become your pride, will delight others and attract the views of women!
Developed muscles of the forearm are considered an integral part of a harmonious figure. Such muscle groups are difficult to train and require discipline and basic knowledge of the basics of training from the athlete.
The program should include basic exercises for the development of the forearm zone, allowing you to quickly and effectively work out the area of \u200b\u200bthe arms.
Features of the muscles of the forearm
The need to train the muscles of the forearm is associated not only with the external aesthetic appearance of the muscles and the body with their sufficient development. Large developed arm muscles play a big role in human life, since without them it is impossible to perform complex exercises without allowing injury and damage to the fibers.
Some exercises cannot be performed without sufficient strength and endurance of the hands. This variety includes various pull-up techniques with weights that cannot be performed without a good grip.
Muscles of the forearm of the upper arm, starting from the elbow to the hand. The main purpose of the muscle fibers of this area is to provide the function of extension and flexion, the implementation of rotational movements. The complexity of training lies in the complex structure of the muscles.
How to pump up your forearms at home - classes should include a set of exercises aimed at training all 5 muscle groups.
Training Rules
The muscles of the forearm in everyday life are involved in almost any action and experience heavy loads. In connection with this feature, they are quite stable, making them train can be quite difficult and time-consuming, so it is important to observe patience and perseverance.
Answering the question of how to pump up the muscles of the forearm quickly, instructors say that for harmonious development it is enough to train 2 times a week. It is not recommended to train more often, as the fibers are restored for a rather long time and they need time to rest. The recovery time should be at least 48 hours, and for their full rest - 72 hours.
Before performing the complex, warm-up exercises are mandatory. The muscles of the forearm are injured quite quickly, therefore, during exercise, excessive stretching should not be allowed when the maximum amplitude point is reached. The basic program is performed in 3 sets of each type of 10-15 repetitions.
You can quickly pump up the muscles of the forearm at home by combining the complex for their development with training the arms and back muscles. It is necessary to include such a complex after working out these parts of the body, that is, at the end of their training. Otherwise, a full return cannot be achieved. To eliminate the effect of addiction, it is necessary to periodically change the sequence and type of basic exercises.
Barbell workout
The barbell is considered a sports equipment, with which you can quickly pump up the muscles of the forearm. The advantage of using the neck is a large number of variations of basic exercises, with which you can diversify the process and increase the effectiveness of training. The disadvantage is the difficulty or impossibility of studying at home.
To increase the effectiveness of barbell exercises, it is recommended to choose a projectile with a thick neck and use a special rubber bracelet. Such an object will increase the resistance during the movements of the brush.
Bending hands with a neck
A standing position is taken and the projectile is taken with a reverse grip. When performing the exercise, the shoulders should be static, their movement should not be allowed. On exhalation, the bar rises to the shoulders, and on inhalation, it slowly lowers to the lowest point in the thighs. The main load falls on the shoulder muscle, while the biceps are involved in parallel.
The weight of the bar must be approached individually. The brother should not take too much weight, since anatomically the muscles of the forearm are weaker than the muscles of the biceps.
Sitting wrist flexion
The barbell is taken with the lower grip, that is, the palms should be in the upward direction. Hands go down to the hips, move forward and the weight goes down. Slowly performed movements in the form of flexion and extension of the wrists. Do not allow sudden movements and jerks. You should not strive to perform exercises with a high amplitude, as this is fraught with the appearance of sprains and wrist muscles.
Holding the bar behind your back
It is necessary to take the barbell with the hold on the straight sleeves stretched down, holding the bar with the palms back. Consistently perform wrist movements in the form of flexion and extension. The elbow joints should not be bent.
Exercises with dumbbells
Some athletes do not like to exercise with a barbell, in this case, you can pump up your forearms with dumbbells. In fact, they are a variation of the exercise for the muscles of the forearm with a barbell, only dumbbells are used instead of a neck.
How to pump up the forearms with dumbbells at home:
- dumbbells are taken so that in the lower position the grip resembles holding a hammer;
- when moving up, the palms gradually turn down;
- projectile is fired.
Movements must be performed slowly in compliance with a certain rhythm, jerks and sudden movements should not be.
Lifting dumbbells can be performed at home, not only in a standing position, but also sitting. In this case, it is considered more effective to perform the exercise with a dumbbell alternately with each hand separately.
Using an expander
You can pump up the muscles of the forearm at home when doing exercises with an expander. The advantage of such training is the availability and compactness of the sports equipment, simplicity and the ability to use it at any time. There are various types of such shells on the sporting goods market today, but for training the muscles of the forearm, it is recommended to choose rigid designs. Soft expanders are designed to develop the strength and endurance of the hand.
The essence of exercising at home with an expander is the sequential compression and lowering of the construction mechanism. At the same time, it is recommended to check the convenience of the model, the comfort of holding it in your hand, the safety and reliability of the materials of manufacture before buying.
One of the easiest exercises to pump up the forearm area is considered to be the traditional hang on the horizontal bar. The disadvantage of such an exercise on the horizontal bar is the impossibility of performing at home.
Pull-ups on the horizontal bar develop grip strength and the back of the forearm well. To increase the effectiveness of the exercise, it is necessary to use a reverse narrow grip, that is, the wrists should be located towards the athlete.
This position of the hands provides a high tension of the muscle fibers of the inner part of the forearm zone, located in the elbow area. In this case, a parallel study of the muscles of the back, biceps occurs and the shoulder girdle is partially involved.
To increase the complexity of the implementation, it is recommended to use special weights when hanging on the horizontal bar. In this case, the weight must be calculated in such a way that the position of the body on the horizontal bar is held for 30 seconds. Otherwise, it will be difficult to pump up muscles, since training on the horizontal bar will be aimed at developing endurance, and not at strength and mass growth.
The following exercises perfectly develop the forearm area:
- jumping rope with weights for 20 seconds, allowing you to load the surface of the forearm from the outside;
- hits on a punching bag perfectly load the flexors and extensors, and the use of weights allows you to increase performance.
In the gym, block simulators can be used to train the muscle tissues of the forearm zone. For this, the reverse grip is most often used with 3 sets of 15 repetitions each. The weight of the simulator is selected individually, depending on the level of fitness of the athlete.
Inclusion in the training program of exercises for the development of the muscles of the forearm will achieve a harmonious figure, pump up muscles, improve the physical characteristics of the body and prepare the athlete for a more complex set of exercises. The main rule for quickly obtaining results is the frequency of training and compliance with the rules for performing basic exercises.
Forearm training requires special attention and discipline when performing, since the forearms are an important part of a harmoniously developed musculature. Try this elaborate program for maximum forearm development.
Many do not consider forearm training as an important element of the overall training of the entire muscle complex. , and - that's 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, with proper training, can make your body more harmonious and proportionate. It is thanks to these muscles that you can win or lose a bodybuilding contest, 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 you need to lift weights and subsequently gain mass in other areas such as your back, shoulders, and biceps.
Of course, the forearms get some stimulation from curls, pulls, and up/down presses, but in order to reach the full potential of the forearms (especially if they are your weak point), you need to add special sets of exercises to your training program. This does not mean that you can limit yourself to a few random movements for the forearms, performed carelessly and half-heartedly.
Forearm training 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, as well as the use of various 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. The brachialis (shoulder muscle) and the brachioradialis (brachioradialis muscle) are responsible for elbow flexion and support the forearm during flexion. The pronator round supports the forearm during rotation as well as during elbow flexion.
The flexors (longus volar, flexor carpi radialis, and flexor carpi ulnaris) compress the hand, while the extensor muscles (extensor carpi ulnaris and extensor carpi radialis brevis) unclench 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 presented movements and exercises are designed to get the maximum result every time you visit the gym. Remember that it is always necessary to use the correct technique and not to lift too much weight so as not to risk your safety.
Wrist flexion
Basic wrist flexion (flexors 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 coach restricts wrist rotation and when it is difficult to use a straight bar.
Grab a weight approximately shoulder-width apart and place your forearms either on a bench or on your thighs so that your hands can drop down towards the floor.
To begin, extend your forearms and lower the weight down while firmly holding the barbell. Reverse the movement and return the hands up 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 the bench or on the knees a little uncomfortable, it is worth trying the bending of the wrists behind the back. In a standing position with an overhand grip, hold the barbell behind your thighs.
Press your forearms against your buttocks for extra support and, using only your hands, lift the bar up until your muscles contract. Doing the movements in this way can sometimes reduce the pain that some people feel in the stretch position when doing the traditional wrist curl.
Reverse wrist curl
Reverse wrist curls are performed in the same way as normal wrist curls, except that the palms are facing down and the extensor muscles are working.
Hold a barbell, pulley, or dumbbell over a bench or hips with palms down, allow the weight to stretch the extensor muscles, then reverse upward to achieve muscle contraction. Remember to control the movement and not swing the load.
Advice: For more intensity on a rep, 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 usually used in biceps training, but they are also a great addition to a comprehensive forearm muscle development program. Hammer curls work the brachialis and brachioradialis along with the biceps to help develop the apex of the biceps.
Simply 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 load to your shoulder - the movement should resemble the work of a hammer. Lower your arms, then repeat.
Advice: Another way to perform this exercise (some people find it more effective) is to use hammer style cross curls. Perform the movements as above, but instead of bending along the body, bend through the upper body towards the opposite shoulder. Alternate hands.
Reverse Curl
A great alternative to the hammer curl is the reverse barbell curl. Perform a barbell curl like you would for a biceps workout, only with a reverse grip on the bar about shoulder-width apart. Make sure you stick to the exact technique of the exercise and use a medium weight load.
Advice: For best results with isolated forearm training, try reverse curls 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 load of moderate weight, because it is extremely difficult to perform this exercise with a heavy load.
Grip training
There are many ways to improve your grip when training for strength and building muscle in your forearms. A set of exercises for grip training, the absence of straps in some exercises for the back muscles, and the grip-lift of plates are just a few ways to develop the muscles of the forearms.
One of the most suitable methods is 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, grip the bar firmly, and hold for five to ten seconds. After the standard set, this exercise will be quite difficult to complete, but it will increase the strength of your grip and add intensity to your forearm training program!
Developed forearms are the key to a strong, masculine grip, as well as a good and aesthetically pleasing hand. Working with heavy weights in various traction exercises will also be much easier if you have a strong grip.
Probably not worth saying that the greatest result in training can be achieved by exercising in the gym, but if for some reason you decide to train at home, read this article carefully and you may be able to get a little closer to Popeye's forearms.
Anatomy of the forearm
This part of the arm includes a large number of small and larger muscles: pronators-arch supports, brachioradialis, flexors and extensors of the wrist and fingers. The most voluminous, brachiradialis, determines the size of the arm, its width below the elbow.
Forearm exercises
On the horizontal bar
You can also use a rope thrown over the horizontal bar. When hanging on a rope, the knuckles should look up in a tense state, and forward in the initial state.
- "Pull-ups on the fingers." We hold on to the horizontal bar only with our fingers, and by bending them we raise the weight of our own body. Execution should be slow, in order to avoid injuries and so as not to shift the load from the muscles to the tendons. You need to do 6-8 repetitions in the approach.
Dumbbells and kettlebells for forearms
In general, all exercises for “stubborn” and strained muscles are performed at a slow pace, for example, if you decide to pump up your forearms with an expander:
- at a fast pace, after a week of training, you can easily do more than 100 repetitions, but you will not see an increase;
- at a slow pace, do 15-20 repetitions for 4 sets and growth will not take long.
rubber bandages
Quite conveniently, you can pump your forearms with a rubber bandage, which can be found in many pharmacies:
- The exercise in this case is performed lying on the floor or rug, but you can also stand, fixing the bandage with your foot.
- For a fixed object, a loop of the tourniquet is thrown, for example, for the leg of a sofa.
- Exercises in this case are performed lying on the floor or rug. The bandage should be on the outside at an angle of 90 degrees to the body (if the exercise is on the right forearm, the tourniquet is on the right, if on the left, on the left).
- You can swing both by working with a brush, and with the whole forearm as if you are fighting on your hands.
In this case, it is easy to adjust the load by approaching or moving away from the support or by adding bandage loops.
How to build forearms at home
The forearm, like, is quite difficult to develop. They can “resist” loads for a long time, since we often use them in everyday life, so the only sure way to perform exercises on the forearms is a slow pace. This is the only way the ligaments, of which there are a great many in this area, will not redistribute the load on themselves.