Bodybuilding is a sport that evaluates the beauty and balance of the body, so even small muscle groups should be proportional. One of these small muscle groups is the forearm, which athletes often do not pay attention to in training. The forearm is very well involved when training biceps, but if you see that it is still lagging behind, then you should devote separate time to this in training. If you are limited in time, you can pump up your forearm at home with dumbbells.
Features of training forearms at home
- The forearms should always be trained along with the biceps, since when working the biceps and forearms, many of the same muscles are involved, which can get overtrained if you train them on different days.
- To work out the forearms at home, you need at least one dumbbell, but it is better if you also have a barbell with pancakes.
- Since the forearm is a small muscle group, it is worth using an increased number of repetitions per approach (15-20) to tire it out.
- The forearms should be trained after the biceps, not before it.
- When training, you should first use basic exercises, and then isolating.
Exercises for pumping forearms at home
Let's say that at home you have a barbell and dumbbells, based on this, we will consider the best exercises for training forearms at home:
Basic:
- Lifting the bar for biceps with an overhand grip;
- Hammers.
Insulating:
- Bending the arms at the wrists with a barbell or dumbbell (sit on a bench, put your hands on the edge, take the projectile with a grip from below and begin to bend your wrists);
- Extension of the arms at the wrists (similar to bending, but the projectile is taken with a grip from above);
- Bending the wrists with a barbell or dumbbells behind the back.
The forearms should not be trained too often, this is the same muscle group as all the others, it also needs time to grow and recover, it is best to work them out together with the biceps once every 3 days. Pumping up the forearms at home is no more difficult than in the gym, because this does not require a huge arsenal of simulators, but the feasibility of such training should be considered in more detail. Beginners do not need to train this muscle group at all, first it is worth building up the base, laying the foundation, moreover, forearm training is not necessary even for competing athletes, many winners of the Mr. Olympia competition did not train these muscles at all, they grew so well from hammer bends on biceps or lifting the bar to the biceps with a reverse grip. In a word, you need to devote most of your time to large muscle groups, and then small ones will also grow.
Forearm workout program
It is up to you to decide whether to pump your forearms at home or not, but if you decide to still train them, then it is better to do this with an effective training plan:
These three exercises with a barbell and dumbbells are enough for you to pump up your forearms at home. Choose the optimal working weights, for better progress, use techniques such as,. Start with a warm-up and gradually increase the load, the forearms are no different from other muscle groups (except for size), the same training principles work for them as for the rest.
Video on how to start forearms at home (3 in 1 complex)
In the development of muscles, training the muscles of the forearm plays an important role and requires special attention, organization and attention. The fact is that they are not so easy to pump up, unlike, for example, from or muscles. To achieve results - a qualitative increase and increase in volume - you need a well-designed set of special exercises. This article will address issues related to how to pump up forearms, including the program home workouts.
In order for the athlete’s body to look proportionally developed, the study of these muscles is mandatory, despite the fact that they are classified as “small” and, compared to the chest, shoulder and quadriceps, are not so noticeable. It is also impossible for the full and harmonious development of other muscle groups without strengthening the forearms: insufficient training of the forearm greatly complicates the task of achieving progress in training.
From the point of view of appearance, the developed forearms play an important role, providing the impression of massiveness, power, physical strength. Also visually, the body looks symmetrical (of course, if the rest of the muscle groups are inflated).
We should not forget about the impression on others that bodybuilders in clothes make, since in most cases it is the forearms and neck that are open. And this can be called a weighty argument, since 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 also necessary from the point of view of safety, since it minimizes the risk of injury during complex complexes. This applies, for example, to such an exercise for the back as pull-ups with additional weight, where a good grip is needed, the strength and strength of which depends on the muscles of the forearm. This is a difficult exercise and, like any other with a lot of weight, can only be performed with strong hands.
Anatomy
Forearm - part of the arms from the elbow to the hand. The muscle group consists of:
- shoulder muscle - brachialis;
- flexors;
- round pronator;
- brachioradialis muscle - brachioradialis;
- extensors.
These muscles are classified as "small" and are responsible for rotation, flexion / extension of the arms in the wrist and elbow joints. The complex anatomical structure further complicates the task of inflating the forearm. In the process of performing the exercise, all the muscles of this anatomical group, of which there are only five, should be involved.
Your name "stubborn" muscles forearms received because of their high resistance to stress. 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 laborious task that requires perseverance, regular training and a lot of patience.
First of all, it is necessary to determine the number of sessions per week: two workouts will be enough to harmoniously develop the muscles of the forearm. Each element of the complex is performed in three approaches with repetition of each 10-15 times. It is important not to forget about the warm-up and warm-up before training, as the likelihood of injury is high. Also, excessive stretching of the muscles within the peak limits of the range of motion should not be allowed.
The best option is to combine exercises for pumping up the forearm with a training complex for the back and arms. But they should be performed at the end of the program, after working out the muscle groups of the back and arms, otherwise the training will not be effective.
It is not recommended to conduct more than two sessions weekly, since the minimum period for the recovery of this muscle group is two days, the best option is three days. With regular overstrain of the forearm, the risk of chronic pain in the wrist area increases.
Training program
In the training program for inflating the forearm there must be exercises to work out the entire muscle group. Specific elements and sequence of execution are recommended to be changed from session to session in order to improve muscle growth.
Barbell work
Exercise #1
It is performed in a standing position, similar to training for biceps, but with a reverse grip. The bar is raised to the level of the shoulders, which must remain motionless. Then it slowly descends. In this case, the rise is done on the exhale, return to the starting position - on the inhale. In contrast to the biceps exercise, in this case, a barbell with a lower weight is taken, since the brachiradialis is weaker, namely, it bears the main load.
Exercise number 2. Sitting wrist flexion
It is performed in a sitting position. The barbell is taken with the lower grip, the forearms are lowered to the hips. The projectile goes down while the neck must be held firmly, and the forearms should be slightly extended forward. After that, the hands begin to work: slow flexion and extension in the wrists with a low amplitude. It is important that the movements are smooth, without jerking and rocking the bar to avoid injury and sprains.
Exercise number 3. Bending the wrists with a barbell behind the back while standing
It is performed in a standing position, the bar is behind the back. In this case, the palms are turned back. A barbell is taken and flexion-extension of the arms in the wrists is performed without the participation of the elbow joints. Exercise allows you to develop the muscles of the wrist. If exercise number 2 causes certain difficulties during execution, you can use this option.
Working with dumbbells
It is a mandatory component of the training complex with dumbbells for this muscle group. This is one of the options for working with a barbell on the forearms, only dumbbells are used instead of this projectile. The latter are held in the lower position (like a hammer), during the upward movement, the pronation of the forearm is carried out (turning the palms down). Then the projectiles are lowered with the reverse order of movements.
Another exercise - bending the arms in a sitting position - is performed by the type of a similar training with a barbell, but with dumbbells. Also, training each arm in turn in a sitting position with dumbbells will be effective.
Working with an expander
A super-rigid expander is used, the exercise with which is a good alternative to regular home workouts for the development of this muscle group. A soft projectile is mainly used to work out the brush, so in this case it is important that it be hard. It is also recommended to consult with the seller about the most suitable resistance band for use in forearm training.
Hang on the horizontal bar
The simplest training for the muscles of the forearms is the usual hanging on the horizontal bar (recommended with a load). Regular implementation of this exercise will allow you to achieve tangible results in just a few months.
As for the load, it should be selected based on the time of the hang - no more than half a minute, otherwise endurance will develop instead of volume and strength.
Many people do not consider forearm training a priority for them. Huge shoulders, chest with a wheel and relief quadriceps - this is the dream of many. But what about details?
There are no unnecessary trifles in bodybuilding and working on your body. Working out the details helps build a beautiful body, from the head to the toes. The hamstrings, calves, posterior deltoids, and forearms are among the little things that, when properly developed, create a balanced and proportioned body.
It is these seemingly insignificant details that can help win or lose bodybuilding competitions, or simply make others admire you. Think about what massive shoulders are worth without a pair of strongly built forearms?
What will you get by deciding to pump up your forearms?
Complementing your look, they will also help develop strength and functionality when lifting weights, and later on, allow you to build mass in other areas, such as the back, shoulders and biceps.
The forearms are indeed stimulated with lifting movements such as folds, lifts and pull-ups/pull-downs, but in order for an athlete to reach their full potential and build their forearms (especially if they are a weak point), they must include special training in their program. . However, this does not mean that you need to do one or two movements at the end of the day devoted to training the arms, and perform exercises with minimal intensity.
Can't wait to start training your forearms? We have prepared for you a basic advanced program that is suitable for all levels of training. Separate it into a separate day of training or combine it with a back / leg workout.
How to pump up the forearms
A quality set of exercises for the forearms deserves the same attention and discipline as squats or bench presses. A well thought out plan of action including proper volume, intensity and use of different angles is the best way to achieve maximum development.
A Brief Lesson on the Anatomy of the Forearms
Surprisingly, the forearms are a complex group of small muscles with multiple functions. The brachialis and brachioradialis muscles help to flex the arm at the elbow joint and help the forearm during bending. These muscles work during all flexion movements. The pronator teres muscle helps the forearm in the prone position, as well as when bending the arm at the elbow joint. The flexors - the long palmar muscle, the radial flexor of the hand and the ulnar flexor of the hand - flex the palm, and the extensor muscles - the ulnar and short radial extensor of the wrist - unbend it.
To build a balanced forearm, you need a comprehensive resistance training program that includes exercises for all parts of the forearm.
How to build forearms at home with dumbbells
Now that you've learned a little about anatomy and functionality, let's delve into the knowledge of how to build outstanding forearms in any setting. The presented exercises and workouts are designed to get the most out of every trip to the gym or workout at home.
Pay attention to complex exercises for biceps, especially in the first half of the workout. When working with dumbbells for biceps, the muscles of the forearms are additionally included in the work. Several joints work at once, which increases the area and depth of the involved fibers. When working with dumbbells only with hands (flexion / extension of the wrists with any grip), you can only count on the “pumping” of the forearms or detailing the muscles if you perform many repetitions with low or medium weight.
The training program must necessarily include exercises for all muscle groups of the hands. It is advisable to change the choice of specific exercises and the sequence of their implementation from training to training - this will improve muscle growth. In this version, we have selected a combination of isolating and compound exercises for the forearms. Ideally, perform it in circles, from 2 to 4 times according to the level of training.
Forearm Workout at Home: Reduce Wrist Stress
You will need a set of dumbbells, which can be replaced with cans of water or other suitable weights. Remember to always do it right and don't use too much weight for your own safety.
Basic exercises for pumping large forearms
There are many hand exercises at your disposal with an emphasis on the forearms. Let's consider several basic types and then we recommend combining new ones ourselves using the base of forearm exercises.
Weighted wrist flexion
Basic wrist curls are performed with flexor muscles and can be performed with a barbell, cable, or dumbbells. The advantage of using dumbbells is when the athlete has limited forearm rotation and finds it difficult to use a straight bar. Simply take the weight with a shoulder-width grip and place your forearms on a bench or on your hips so that your hands are lowered to the floor. At home, you can use a chair for this, a bench in the hall.
Wrist curl with barbell sitting on a bench with palms up
Begin stretching your forearms and lowering the weight to the floor while holding the bar firmly. Return to the starting position for a strong muscle contraction. The range of motion in this exercise is small, so to avoid injury, try to work smoothly and not jerk the weights.
For those who find it a little uncomfortable to place their forearms on a bench or knees, you should try the wrist curls behind your back with a barbell in a standing position. Stand up, holding the barbell with an overhand grip behind your hips. Position your forearms against your buttocks for support and, using only your hands, lift the barbell.
Bending the wrists behind the back with a barbell in a standing position
Performing a movement in this way can sometimes relieve the pain that athletes may experience when stretching in a traditional exercise.
Wrist curls with palms down
Palm down wrist curls are performed in the same way, only with the palms facing down, which develops the extensor muscles. Hold a barbell, cable handle, or set of dumbbells on a bench or hips, palms facing the floor, and let the weight stretch the extensor muscles. Then reverse the movement and contract the muscles at the peak of the exercise. Remember to control the movements and avoid swinging the scales.
Wrist curl with barbell palms down
For high reps, try to keep the muscles contracted at the peak of the exercise for a few seconds. You don't need to use a lot of weight, the result will be impressive even with small weights.
Lifting dumbbells for biceps with a grip "hammer"
Dumbbell hammer curls, commonly used to work the biceps, are a serious addition to the forearm pumping program. Working the brachialis and brachioradialis muscles along with the biceps, this exercise also contributes to the development of the forearm. Simply hold a pair of dumbbells at your sides with your thumbs pointing forward. Shift your weight onto your shoulder without supinating your forearm, the movement should look like a punch. Change hands and repeat.
Another way to perform this exercise, more effective according to most, is the dumbbell cross raise. What distinguishes the variation is that instead of raising your arms to the sides, you need to raise the dumbbells through your upper body towards the opposite shoulder. Don't forget to alternate hands.
Lifting dumbbells for biceps with a grip "hammer" to the side
Biceps Curl with Barbell Reverse Grip
Fans of interesting variations of exercises may like this alternative to lifting dumbbells for biceps - bending the wrists with a barbell, palms down from a standing position. Perform the exercise in the same way as during the study of the biceps, only take the neck with a reverse grip shoulder-width apart. Follow proper technique and use moderate weight.
Reverse barbell lift
To get the most out of your forearms, try barbell curls on the Scott bench. This will not only prevent deceptive movements, but also provide isolation of the trained muscles. Choose a moderate weight to control all movements during the exercise.
Scott Bench EZ Bar Curl
Work on grip strength
There are many ways to improve your grip to increase forearm strength and mass. Grip drills, no straps on certain back exercises, and the use of discs are just a few of the methods for better forearm development. One of the most effective and comfortable techniques is a firm grip on the bar at the end of all wrist curl sets. After each set of curls, raise the weight to a contracted position and lock the bar for 5-10 seconds. This will be difficult to do after a regular set, but it will improve your grip strength and add intensity to your forearm training program.
This complex for 3-5 approaches can also be done at home.
How to pump up the muscles of the forearm in the gym
Additional level training will help you increase your performance and progress in working out your forearms. First of all, these are basic forearm workouts for a beginner with a barbell on a bench for bending.
Workout #3 Advanced
Squeeze the bar for 5 to 10 seconds after each set
* - The service is in beta testing
How to pump up the forearms on the horizontal bar
There are many exercises available for pumping up the forearms in the gym, but not everyone knows how to pump up the forearms while training on the horizontal bar. With the help of a horizontal bar during pull-ups, you can make your forearms work a little by choosing the appropriate, for example, narrow grip.
Narrow grip pull-ups
But the most effective is hanging on the horizontal bar in different techniques and with weights. Hands have to hold on to the crossbar, the muscles of the forearms are in constant static tension, which leads to their pumping. Let's look at a few variations:
- Hanging on the horizontal bar, doing a "roll and roll" grip
- Hang Isometric
- Hanging with a neck extender
Taking sports supplements - creatine, arginine, intratraining, amino acid bcaa and pre-workout complexes will also help you increase your strength performance. This sports nutrition is specifically designed to improve sports and fitness performance for men and women. Just add it to your diet and go to conquer new heights!
Arm Training Supplement Program
Basic set
Advanced
Basic set
Basic set
Advanced
Universal Nutrition | Ultra Whey Pro
1-2 measuring spoons are mixed with 200-250 grams of water or any other liquid.
Universal Nutrition | daily formula ?
One tablet immediately before meals (preferably before breakfast).
UN Daily Formula is a highly effective multivitamin and mineral complex that, in addition to the basic elements, contains a set of specially selected enzymes that promote the rapid absorption of essential nutrients.
Universal Nutrition | Amino 2250 ?
2 capsules before and after workout.
Universal Nutrition Amino 2250 is a balanced amino acid complex that not only improves metabolism and promotes muscle growth, but also has a positive effect on the athlete's body as a whole.
Universal Nutrition | Creatine Capsules ?
The second cycle is 6 weeks, one teaspoon per day.
Universal Nutrition Creatine Monohydrate contains 100% purified creatine, essential for a burst of muscle energy and normalization of water balance in muscle tissues.
weider | Protein 80 Plus?
It is necessary to stir 30 g of powder in 300 ml of milk or water. The fat content of milk should
not exceed 1.5%.
The drug provides peak amino concentration in the first 60 minutes after application and maintains it for 5 hours. Therefore, the muscles grow and recover quickly, while the strength and endurance of the athlete increases. This protein shake is designed as a nutritional supplement to increase the amount of protein in your daily diet.
Ingredients: calcium caseinate, whey protein concentrate, milk protein isolate, dry egg white, flavouring, thickener: guar gum; sweeteners: acesulfame K, aspartame; calcium carbonate, antioxidant: ascorbic acid; vitamin B6. Contains a source of phenylalanine. Contains lactose. May contain trace amounts of gluten and soy.
Energy value of one serving (per 300 ml of water): 112 kcal.
Nutritional value per serving (per 300 ml of water): fats 0.5 g, carbohydrates 2.3 g, proteins 25 g.
Energy value of one serving (for 300 ml of milk 1.5% fat): 256 kcal.
Nutritional value of one serving (for 300 ml of milk 1.5% fat content): fats 5.3 g, carbohydrates 17 g, proteins 35 g.
0 2015 2 years ago
The forearms are the muscle group most commonly used in everyday life. Despite this, in 80% of professional athletes, it is the wrists that lag behind the general development. What is the reason, and how can you turn the Achilles' heel into a powerful tool for progression. How to pump up the forearms and why they do not grow? The answer lies on the surface.
A bit of anatomy
First you need to understand why the forearms are so hard to pump. To do this, you have to open an anatomy guide, but you can explain everything on your fingers.
You need to start with the bones. Unlike the shoulders, and the main girdle that supports the muscles, the bones of the forearms consist of two main radial processes, which are much thinner than the others, this allows you to rotate the wrists along its axis without any problems, providing high mobility of the hands. In return, you have to pay with strength, since attaching large muscles to such thin bones is simply irrational from the point of view of optimizing the body's resources.
The second reason is even more prosaic. The muscles of the forearm are a complex multifunctional group of small fibers, each of which is responsible for its own action. The mobility of the fingers is provided by as many as 5 muscle groups, while the mobility of the shoulder is provided by 2 main groups. There are also muscles responsible for bending the hand itself. And this means that in order to pump your arms, you need to try to use more exercises aimed at different small muscle groups. Namely:
- Brachialis;
- Brachioradialis;
- Flexors;
- extensors;
- Round ponator.
Moreover, if the athlete is not engaged in armlifting, then the main task is to pump the flexors and extensors.
Warning: The forearms require special attention to recovery, use moderate weights, and allow sufficient rest time.
Home exercises
In order to qualitatively pump up the muscles of the forearm, you need to work hard. Unfortunately, unlike other muscles, it is simply impossible to work out the forearms at home without special equipment. But this does not mean that you need to immediately run to the gym. The minimum set can be found in any yard, and some tools can be replaced with improvised means.
What do you need for battery life at home?
- Rubber bracelet;
- Two types of expanders. Rubber circle and a full-fledged "spring" for the brush;
- Rope.
All this can be found in the nearest sports shop. How to swing your forearm at home - in fact, there is nothing complicated about it. Each projectile allows you to carry out only one type of exercise on it, and minimizes the injury risk of training. See Table.
| projectile | |
| Rubber bracelet | Set on your fingertips - and try to unclench them as much as possible. |
| carpal expander | Expander squeeze. To begin with, a light model is taken, with which you can do 35-40 times. In the process of progress, patterns change |
| Forearm expander | Try to bend the arm in the hand - done at times. Progression is achieved by strengthening the spring |
| Horizontal bar | Hangs in different grips, with and without a lock. Static load. Progression is achieved by increasing time. |
| jump rope | Jump at maximum speed - the arch support develops. The load can be varied by speed, time or special weights. |
These exercises will be enough to pump the muscles of the forearm. Each of them is aimed at its own muscle group, and although they will not visually become larger with such a load, the handshake of a person who pumps his hands in this way will become many times stronger and stronger.
life hacks
For those who do not want to spend money at all, who know how to pump up their forearms, who want to strengthen their muscles quickly, while observing the progression of the load, they can try to replace the spring expander with packages with a load. The effect of such training will be somewhat lower, but it will help to train the forearms, for example, on vacation. The main thing is not to forget that exercises for the forearms with packages are equated to exercises with a kettlebell, due to the shifted center of gravity. We recommend paying attention to effective ones.
About questions of motivation
Now you can move on to really serious exercises that will help develop powerful hands. But first, a question that many beginners ask. Why swing forearms?
- This is the most functional muscle group that requires extreme power.
- Strong forearms can save a life. For example, when climbing.
- A firm handshake is a guarantee of respect in any team;
- Weak forearms hinder progress in other exercises. For example, in the deadlift, and even in the bench press.
Well, of course, we must not forget about aesthetics. The hand of an athlete who neglects to train his wrists looks the same as the legs of beach "fitness" athletes. Is it necessary and how to pump up the forearms? - decide for yourself, but for serious accomplishments in sports, training this muscle group is simply necessary.
Gym exercises
What can you do for your hands in the gym? In fact, most fitness centers do not have special equipment for pumping an important muscle group. So all that's left is free weights.
There are only two basic exercises, and several dozen variations on the theme of working out these muscles. But, how to pump forearms with dumbbells or a barbell? Find out below.
- Flexion of the hand with a weight in the hand;
- Reverse extension of the hand with weight in hand.
In order to qualitatively pump the forearms in the gym, we need a dumbbell and a bench. The hand is tightly fixed in the area of \u200b\u200bthe brush itself on the edge of the bench, after which weight is placed on it. The task is like a special expander, to bend the brush. In principle, the exercise resembles the classic bicep curls in the Scott bench. Advanced athletes can use a barbell to evenly work both arms at once.
The extension of the brush is completely similar to the first exercise. The only difference is in the position of the brush itself. It should be placed palm down. In this case, the external muscles of the forearm “extensors” are worked out, the effect is similar to using a rubber bracelet, only the load is much higher.
Important: To master the correct technique, it is recommended to use an extremely soft progression, and start with weights of no more than 2 kg on the first workout. This will allow you to master the exercise, and then quickly move on to more complex loads without risking injuring thin bones.
We use the kettlebell
Kettlebell exercises are completely similar to dumbbell exercises, and are suitable for advanced athletes due to the weight of the kettlebell itself and the shifted center of gravity. But in addition, you can add the possibility of using the “jerk” exercise, which in the dynamic phase provides a high static load not only on the muscles of the wrist, but also on the bones and ligaments.
Therefore, in many professional weight lifters, you can find special “strengthening bundles” on the arms, which, although not very aesthetically pleasing, protect muscles and ligaments from injury.
Pumping up the forearms at home with a kettlebell is somewhat easier - since an increased load is present in both push and pull, which contributes to the passive work of the necessary muscles in basic exercises.
Wrist Assist Exercises
All these exercises are also done in the gym, but other muscles receive the main load, the forearms act as stabilizers, or simply receive less load, which does not allow them to be purposefully pumped, but noticeably strengthens these groups.
- Hammer;
- Deadlifts and shrugs without insurance;
- Horizontal bar and weights;
- Bars and supination;
- Extension finger flexion with weight.
Let's consider in more detail.
Hammer
The next exercise is an attempt to bend the arms in the hands while hanging on the horizontal bar. Depending on the chosen grip, both internal and external beams are worked out.
Supination on uneven bars
Similar to supination on the horizontal bar. During push-ups on the uneven bars, when lowering the body down, we try to slightly bend the forearms outward. Allows you to significantly increase the load on the extensors, which are a lagging group in many athletes.
Attention: An exercise with an increased risk of injury, if there are alternatives, it is better not to use it.
Finger curl with weight
For this exercise, you need to take the barbell with the maximum working weight (used for the deadlift), place it near the safety rack, and straighten your fingers, then bend again. The load is impressive. But there is a risk of dropping the projectile.
Training plan
How to swing forearms correctly? This is a small muscle group that is prone to rapid recovery. And, therefore, to achieve maximum results, it is better to use super-sets from basic exercises, finishing the program with isolation exercises at the end.
A training plan for a beginner should look like this:
- Bending fingers with weight;
- Hang on the horizontal bar;
- Bending of the brushes with dumbbells;
- Extension of the brushes on the bench.
Use moderate weights. For those who decide to pump their hands professionally, it is better to use specialized spring expanders. eg Captain crush. But you need to understand that in this case, the load on the muscle group increases several times, which means that you need to take a break of at least 2 days between workouts.
Training with Capitan crush will require the purchase of several simulators at once. The selection is done in this way:
- Warm-up. Which can be compressed without problems 30-50 times;
- Training - you can squeeze no more than 12 times;
- The main one is impossible to compress.
When the main expander can be compressed up to 7 times, you need to buy a harder copy.
Note: It is not necessary to use Capitan crush - There are many analogues on the market, the main thing is to know their exact load on the springs. Rubber expanders are not suitable for this purpose, since after the nth number of compressions, their stiffness dynamically decreases.
For professionals, it is better to use a complete complex program, and set aside a separate training day for this. Or combine a day with a leg workout.
Outcome
Despite all efforts, you may not notice a large increase in the volume of the forearms, but do not despair, because these muscles, like the calves, are involved in many basic exercises. The main thing to remember is that any training will lead to a significant improvement in functional strength, and over time, it will become much easier to drag bags from the supermarket. Forearms in sports are an auxiliary muscle group, which means that by pumping your forearms at home or in the gym, you are guaranteed to be able to overcome the power plateau that lies in wait for all athletes on the way to an ideal body.
For those who work out exclusively at home, and do not dream of becoming a professional lifter or bodybuilder, we can remind you that a powerful forearm means a strong handshake, and an even stronger blow. And this, in turn, helps to achieve respect in different social and social strata of society.
Well, and finally. To strengthen the grip and handshake, it is enough to devote some 15 minutes a day, and in a month the result will surprise anyone!
The forearms, as a rule, are not the main muscle group in the process of building an athletic figure and aesthetic muscle relief in an athlete. But at the same time, the muscles of the forearms perform a number of important functions necessary for the high-quality performance of strength exercises. How to pump up powerful forearms at home, what are the main features of the structure of the muscles of the forearms and what training will be most effective for them?
Anatomical note: muscles of the forearm
The forearm is the middle part of the arm, which includes superficial and deep muscles, stretching from the elbow joint to the hand, which include:
- the brachioradialis muscle is the largest, located on the inside of the forearm and performs the function of bending the middle part of the arm;
- wrist flexors are located on the inside of the forearm, allow you to bend your hand at the wrist;
- wrist extensors are located on the outside, allow you to unbend the arm in the wrist area;
- small palmar muscles flex and extend the joints of the hands and fingers.
This anatomical structure allows you to rotate the forearm to the outside with the help of arch supports and to the inside thanks to the round and square pronators.
How to quickly swing large powerful forearms: the best exercises (with photos and videos)
Most forearm exercises do not involve a large number of muscle groups. In other words, they are all single-joint and most often isolated. But there are exceptions, as, for example, in pull-ups on uneven bars or a horizontal bar, where in addition to the forearms, trapeziums, deltas, latissimus dorsi, etc. are loaded. Despite their uniformity, exercises for the development of the forearms have their own nuances and features in the technique that must be taken into account to pump the forearms as efficiently as possible.
Equipment used: barbell or empty bar.
The exercise is performed from a sitting position. Use a standard bench for support. If you train not in the gym, but at home, you can take a chair instead of a bench (see photo).
Technique:
- Sit on a bench with your feet shoulder-width apart and your toes slightly apart.
- Take the barbell with an overhand grip (fingers facing you).
- Lock your forearms on your thighs. From this position, raise and lower the barbell using the muscles of the hands and biceps.
- During execution, keep your back straight, spread your shoulder blades.
Number of sets and reps: for beginners 2-3 sets of 10 reps, for professionals and amateurs 3 sets of 12-15 reps. The weight of the projectile is determined individually in accordance with personal physical fitness.
Video: How to pump up your forearms with a barbell
Bending the arms with dumbbells with a reverse grip on the inside of the forearms
Pulling movements for training the forearms are best suited. Reverse dumbbell curls, as a type of pull, help to build the brachioradialis muscles well and engage the biceps (biceps of the arms). To perform this exercise, you will need collapsible or solid dumbbells.
Technique:
- Take dumbbells in both hands with an overhand grip.
- Place your feet shoulder-width apart, straighten your back.
- Bend your right arm at the elbow so that the dumbbell at the peak point is near the chest.
- Then slowly lower your arm and raise your left forearm in the same way.
- Alternately raise and lower the dumbbells, concentrating on the movement of the forearms.
If you feel a slight burning sensation at the top of the forearm, the exercise is being performed correctly.
Number of sets and repetitions: 3 × 10–13.
Video: Simultaneous bending of arms with dumbbells with a reverse grip
Reverse barbell curl
A similar exercise for the development of powerful superficial and internal muscles of the forearm is bending the arms with a barbell. In this case, only the inventory changes, and the technique remains the same. If you are a beginner and work with light weights, use a barbell bar or bodybar.
Technique:
- Take the barbell with a reverse grip (fingers should be pointing down).
- Put your feet shoulder-width apart, straighten your shoulders.
- Bending your arms at the elbows, concentrate on lifting the bar to your chest.
- At the peak point, hold for 1-2 seconds and slowly lower the projectile to the hips.
Number of sets and repetitions: 3 × 10.
Video: The nuances and features of the technique for performing curls with a barbell with a reverse grip
Wrist curls on a block simulator (not suitable for doing at home)
This exercise is performed from a sitting position. The bending of the arms in the wrists is carried out as a result of the traction of the lower block in the crossover simulator. As in working with free weights, in this case, the superficial and deep muscles of the forearms work. When performing bending, an overhand grip is used.
Technique:
- Adjust the weight in the simulator, install, if necessary, a horizontal handle.
- Place the bench in front of the simulator at a distance of two steps from the support.
- Take the handle with an overhand grip, place your elbows on your hips.
- From this position, raise and lower the weight blocks by bending your arms at the wrists.
Number of sets and repetitions: 3 × 12.
Video: How to properly perform wrist curls on a block simulator
How to swing your forearms with the Hammer exercise
This exercise involves not only the brachioradialis muscle of the forearm, but also the biceps of the shoulder. Also, the load falls on the deltas and upper pectoral muscles. Thus, the "Hammer" can be used not only in the training of the forearms, but also in the general training of the arms, chest and shoulder girdle.
Exercise technique:
- Place your feet shoulder-width apart, straighten your shoulders.
- Take the dumbbells in your hands so that the fingers are pointing towards the hips (neutral grip).
- Alternately bend your arms at the elbow joint, moving the dumbbell from the hip to the shoulder.
- Raise your hand as you exhale, lower it as you inhale.
Number of sets and repetitions: 15 times for each hand, 3 sets.
Video: How to do the Hammer exercise correctly
Hanging on the horizontal bar with weights
Hanging on the horizontal bar with the use of weights develops the strength of the hands and forearms, strengthens the joints and muscles of the hands. At the initial stage of physical training, it is recommended to perform an exercise without weights, that is, use your own weight, gradually increasing the load with the help of various chains, discs, leg weights, etc.
Technique:
- Choose a weight and fasten it to your legs or belt, depending on the purpose.
- Grasp the horizontal bar with both hands and slightly bend your knees or straighten them until you reach a free hang (if the height of the horizontal bar allows).
- Hold on in this position for as long as you can, until you feel a burning sensation in your shoulders and forearms.
Repeat the exercise 5-6 times.
Pull-ups on the horizontal bar
Pull-ups on the bar are a multi-joint exercise that allows you to quickly pump up a large number of muscle groups, including the forearm. The exercise develops grip strength and endurance, helps to work out the back muscles, brachioradialis muscles and trapezium. To perform pull-ups, it is not necessary to visit the gym: the crossbars can be installed at home or use horizontal bars on sports grounds.
Technique:
- Grab the bar with both hands using a straight grip.
- For convenience, bend your knees and cross them.
- Take a deep breath, and as you exhale, lift the body to the horizontal bar with the help of the muscles of the shoulders and forearms.
- Hold at the peak point for 1-2 seconds and lower the body to its original position.
Do as many reps as possible in 3 sets.
Video: How to do pull-ups to pump up your forearms
Technical tips and tricks for the most effective forearm workout at home
To train the muscles of the forearms as effectively as possible, use the following technical recommendations in practice:
- In many basic exercises, one way or another, the muscles of the forearms are involved, it is for this reason that it makes no sense to allocate a separate workout for them. It is enough to add 2-3 exercises to the main training complex for flexion / extension of the hands or perform hanging, pull-ups on the horizontal bar.
- It is enough to train the forearms 1-2 times a week. For small muscles of the hands, such a load will be optimal.
- In order for the muscles of the forearms to grow, it is necessary to perform exercises to failure. If you feel like you can do more reps than the recommended reps, try increasing the weight.
- Do not forget to stretch your forearms and hands before doing strength exercises: rotate your arms at the elbow and shoulder joints, do preliminary stretching of your wrists, bend and unbend your fingers and palms.
Video: Forearm Training Rules
The muscles of the forearm are much harder to pump than the pectoral muscles or the biceps of the shoulder. Therefore, you need to follow the regime of strength training and do exercises for the forearms after training the hands. If you do forearms before doing basic exercises, then your strength indicators may decrease, as well as the overall quality of your workout. Therefore, it is necessary to develop the habit of training the forearms at the end of the general arm training.