Forearm workout. The most effective ways to build forearms from world experts

Beautiful body is every man's dream. Everyone wants to look fit, have powerful muscles. Performing exercises, we focus on working out the main muscle groups: chest and biceps, back and triceps, shoulders and legs. But at the same time, we completely forget about the small auxiliary muscles. One of them is the forearms. They are located from the wrist to the elbow. How to pump up the forearms at home?

Without a clear idea of how this or that muscle works, it is impossible to truly effective workouts. In order to know how to pump up muscles, you need to have at least a minimal idea of what they consist of and how contractions are performed. Below we will talk about the anatomy of this group and how you can pump up the muscles of the forearm at home.

The forearm extends from the wrist to the elbow. We will not specifically give the Latin names of each muscle, we will limit ourselves only to general designations of muscle groups that perform the same function.

So, the largest muscle group of the forearm is the brachioradialis. Her task is to help the biceps in his work. She flexes her arm slightly from a straight position, allowing her biceps to contract. This muscle group makes it possible to perform exercises such as pull-ups, lifting the barbell and dumbbells for biceps, etc.

The second largest muscle group is the flexors and extensors of the fingers. Thanks to them, it is possible to clench the hand into a fist and unclench it. Without them, we would not be able to hold the forks in our hands.

The third is the muscles that make the wrists move. It is they who perform the movements of the brush up, down, left and right. They also have a cushioning effect.

Why is it important to pump forearms?

The forearms perform a very important function in the training process - they develop the grip of the hand and allow the muscles of other groups to come into play. If in the past a person constantly used them in everyday life, then in modern world the importance of the forearms faded into the background.

The brachioradialis helps to perform most strength exercises. Pull-ups and curls would not be possible without her. She is also involved in deadlift. In professional powerlifters, these muscles grow to truly enormous sizes due to the heavy load on them.

The flexors and extensors of the fingers help to squeeze the hands more strongly. without good developed muscles it is difficult to do any exercises, as the shells will literally fall out of your hands.

And finally, the muscles of the wrist. They are involved in sports such as arm wrestling or wrestling. Many will say: "Let's not swing our wrists, because we do not play such sports." They are deeply mistaken. The wrist is a very fragile part of the body. Without proper training, they simply cannot withstand a heavy load. Even pull-ups on the horizontal bar will cause difficulties. Therefore, professionals pay great attention to training these muscles.

Workout at home

Don't worry if you don't professional sportsman. You can easily pump up your forearms at home. To do this, you will need only the minimum equipment: a pair of dumbbells, a kettlebell, a small barbell and an expander. Well, a little patience and the right attitude. And the result will not keep you waiting - the forearm will be strengthened, and the hand will take on a more attractive appearance.

Forearm exercises are best performed with, since both muscle groups are similar in their functions.

Novice level

This selection of exercises is presented for those who have just started training at home and do not yet know exactly how to build muscle. It will help strengthen your forearms, tone them up and take them to the next level. There is no need to train the brachioradialis muscle at this stage, it is loaded in auxiliary exercises. So, we swing the forearms at home together.

Expander work. It will help strengthen the muscles in your fingers. You need to start with a weak expander, with a hardness of about 10-20 kg. After you can compress more than a hundred times in one approach, go to the next level.
Work with dumbbells. How to pump up the forearms with dumbbells? For starters, dumbbells weighing 2 kg for each arm are suitable. Place your hand on the bench with your knuckles facing up. Then slowly lower and raise the dumbbells up and down. After your muscles are clogged, turn your arms over. Now the knuckles look down, and other muscles are included in the work. Continue to flex and extend the muscles until the muscles are completely clogged.

advanced level

You have achieved some success in training, you have already gone to more serious weights, which means that you need to pay special attention to the forearm to avoid injuries and increase progress. Continue to perform exercises with the expander, but with greater hardness. In exercises with dumbbells, add weight, diversify your workouts with the exercises below.

Barbell curl for biceps reverse grip. This exercise is aimed at developing the brachioradialis muscle. The grip is the same as with a normal pull-up on the horizontal bar. You need to take less weight than you lift on the biceps, since it is not he who works, but the brachioradialis. Better to do more reps. The optimal amount is 25 times.
. This is a slightly modified exercise with dumbbells for biceps, which also develops the brachioradialis muscle. It is performed as lifting a dumbbell for biceps, only the dumbbells in this case are perpendicular to the floor. The movement of the hand becomes like a blow of a hammer.
Finger plank. A hard exercise that strengthens the muscles of the fingers. Your wrists will then become as hard as steel. It is performed like a regular plank, only you stand on your toes. If it's boring just to stand, you can do push-ups. The point is not to strengthen the press, but to load the fingers. At first, it will be difficult for you to defend even 10 seconds, but this is normal. Most importantly, don't give up and keep practicing.

Professional Level

These are the most complex exercises. If you are no longer satisfied with the load that the previous level gives you, take on these exercises. After conquering them, you can safely bend nails. You can abandon all previous exercises, except for the plank on the fingers. The main projectile will be 16 kg. So, we swing the forearms at home at the level of professionals.

Press weights on the shoulders. The exercise is like army press dumbbells, only instead of them a kettlebell. The kettlebell stands on 5 fingers. We perform for the maximum time. When performing this exercise, be careful, as the kettlebell may fall.
Kettlebell flip. A rare exercise, but quite effective. The weight is placed on the table so that it rests on the handle. After that, you need to drag it with one hand to the other side. Then make the movement in the opposite direction. This is an arm wrestling exercise, however, it helps a lot in Everyday life.
Lowering and raising the kettlebell at the fingertips. This exercise is analogous to an expander. The hand is placed on a bench or stool. The weight is taken with a reverse grip. You need to slowly lower and raise the projectile. Then turn your hand so that the grip becomes straight, and continue to perform the exercises.

Be sure to train your forearms. This will expand the possibilities and effectiveness of home workouts.
The forearm is a rather fragile part of the body. Train it gradually, don't push it too hard. Otherwise, injuries and sprains cannot be avoided. Move to the professional level only when you are completely confident in your abilities.
Follow your exercise and diet regimen. Without proper nutrition there will be no progress in training. Diversify your diet with protein foods and provide the body with carbohydrates for energy.
The muscles of the forearm are an important part of the body, do not forget about it. By training it, you will achieve significant success in training. The handshake will become firm and earn respect from other men. Good luck with your training!

Developed forearms are the key to a strong, masculine grip, as well as a good and aesthetically attractive appearance hands 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 must be 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 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.

Usually, the muscles of the forearms in the gym are actively pumped only by armwrestlers. This is their profile muscle group and without strong forearms there is nothing to do in this sport. But a strong grip, in addition to armwrestling, is needed in many other disciplines: in boxing, in wrestling, in rock climbing, in golf and, of course, in bodybuilding.

In all power types sports, the strength and endurance of the muscles of the forearms is very important, because as they say: "the strength of the chain is determined by the strength of its weakest link." And if you are still approaching the training of the forearms according to the residual principle, I strongly advise you to reconsider your view on their development.

Why swing forearms?

BACK TRAINING| These small but "stubborn" muscles take an active part in all. The amount of weight that is used in exercises for the lats directly depends on the endurance of the forearms. Insufficient grip strength is one of the causes of chronic lagging behind the back muscles in development.

Of course, when you shake your back, you can and even need to use wrist straps, but strong forearms, coupled with this attribute strength training- this is a double guarantee that the back muscles will receive sufficient load for growth.

hand exercise video:

During the lifting of the bar with a reverse grip, in addition to the forearms themselves, the biceps are included in the work, as well as the older brother of the brachioradialis muscle - the brachialis. And although it occupies only 7% of the volume of the arm, but lying under the biceps, the brachialis "pushes" it outward, adding power and muscularity to the arms.

Therefore, lifting the bar with a reverse grip is not only a basic exercise for the forearms, but also for all the muscles of the arm. For the technique of lifting the barbell for biceps with a reverse grip, see the following story.

forearm workout video:

In the absence of a barbell, reverse grip raises can also be performed with dumbbells. Thus, you can pump up your forearms at home. As weights, you can use any heavy object, from a kettlebell to a bucket of sand or a suitcase.

Reverse curls are often performed while sitting on a Scott bench. In this case, from a basic exercise for the hands, it turns into an isolated one, aimed mainly at developing the brachialis and lower biceps.

But what about the rest of the exercises for the forearms, do they need to be performed? It is possible and even necessary, only of special growth muscle mass you should not expect from them, because they load only small sections of the forearms. Muscle endurance increases, but cardinal hypertrophy does not occur.

If we talk about specific exercises, I advise you to pay attention to twisting movements. Such a load actively involves small rotator muscles in the work, adding relief and visual volume to the forearms.

The simplest of them is to stand straight, take heavy dumbbells in each hand and rotate your hands from side to side. And again, a small plot, where the great inventor Julian Smith demonstrates the TOP 10 exercises for the forearms.

forearm exercise video:

Conclusion: the brachioradialis muscle is the basis of the large forearms. Lifting the barbell for biceps, performed in a power style, helps to pump up the forearms in a short time.

Forearm workout. What is its feature?

In fact, there is nothing extraordinary about forearm training. Shin, and forearms. These muscles are referred to as "stubborn", "heavy" and "poorly growing". And they behave badly because they are pumped incorrectly.

In everyday life, these "kids" take an active part. During the day, the muscles of the forearms bend, unbend and turn thousands of times. MULTI-REPEAT TRAINING IS NOT SUITABLE FOR THEM. You will not surprise them with work with a small weight.

You need to swing your forearms in a style opposite to their usual load. In order for these and the rest of the "stubborn" to grow quickly, the exercises for them must be performed in a power style with a small (6-9) number of repetitions. But in addition to this simple truth, there are three more exercises for the forearms. important nuances training:

Adaptation| The brachioradialis muscle, like the rest of the forearm muscles, is very hardy and consists mainly of fast-twitch fibers. She quickly adapts to the load. To make it grow constantly, the style of performing exercises must be constantly changed. Drop sets, slow reps, forced reps, all of these techniques are great for training the forearms.
Wrist straps| The most effective arm exercise is the reverse grip lift. The volume and strength of this muscle group directly depends on the amount of weight that is used in it. Feel free to rock your forearms with the wrist straps. This will allow you to work with a much heavier barbell.
Training frequency| The muscles of the forearms are small, in addition, they assist in all exercises for the back and biceps. It makes no sense to rock your forearms hard every time you visit the gym, because they can be easily injured. One forearm workout a week, for example, after biceps, is enough for a stable increase in their volume.

Conclusion: you need to pump the forearms, just like the rest of the hard-growing muscles, in a power mode using intensification methods training process. So they respond better to the load.

Grip strength

My story about building forearms would not be complete if I didn’t touch on the question of how to train grip strength. And although forearm training and grip strength are very closely related, there is one significant difference between muscle growth and strength development.

Dynamic load is The best way muscle hypertrophy. Static load - perfect way strength development. Performing exercises on the forearms, we increase them in size, but the grip strength does not increase in direct proportion. Hand grip strength naturally increases, but its purposeful development does not depend on the size of the muscles, but on the endurance of the joints, ligaments and tendons. To make them stronger, you need to train the ligamentous apparatus with the help of static weight retention.

The easiest way is to hold the bar with a reverse grip for a long time. Well develops the strength of the grip hanging on the horizontal bar. In this case, our own body acts as a weighting agent. And if this exercise seems boring to you, use the classic proven over the years - the Apollo thrust. It is also called the Apollo Axel thrust or the Apollo axis.

It's pure strength exercise, which consists in lifting a bar of a special design from the floor. It has a thick neck (50 mm in diameter), which also does not rotate. No better exercise for grip strength than the Apollo pull. The record in this exercise belongs to Mike Burke and is 237.5 kg. Can you imagine his handshake?

Of course, you will not find such a barbell in any gym. The way out will be the overlays on the neck (neck extensions), which can be used for any barbell or dumbbell. The principle of their work is the same: since the hands are not compressed into a “lock”, the load on the grasping muscles increases many times over.

Conclusion: holding weights motionless for a long time - best view loads to develop grip strength.

I hope my story about training forearms and developing grip strength will help you get big and strong arms, and your handshake at the same time will resemble a "steel trap". May the force be with you. And mass!

Forearm training requires special attention and discipline in execution, 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. general workout the entire muscle complex. , and - this is the goal of most bodybuilders in any gym but what about the rest? Small muscle training is what completes the development of the entire muscle complex of your body.

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

The biceps femoris, calves, hindquarters, and forearms are among the small muscles that, when 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. 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.

Flexor muscles (long palmar muscle, radial flexor wrist and flexor carpi ulnaris) compress the palm while the extensor muscles ( ulnar extensor wrists and a short radial extensor of the wrist) 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 to always use correct technique and don't raise too much big 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. Performing movements in this way can sometimes reduce the pain that some feel in the stretch position when doing traditional wrist curls.

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 upper part 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 achievement best result at isolated workout forearms, 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 to perform this exercise with a heavy load is extremely difficult.

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!

Nine experts will share their best practices.

Forearm isolation exercises

Mark Dugdale - professional bodybuilder, member of the International Federation of Bodybuilding and Fitness (IFBB)

An excellent exercise is bending the arms with a reverse grip in block simulator. However, this will not be enough for intensive growth of muscle mass and it will be necessary to combine it with other equally effective exercises. Here it is important to perform the so-called supersets - consecutive continuous execution of two or more different exercises(without rest).

Also, together with the first exercise, bending the wrists behind the back in a standing position is perfect. For starters, 10-12 reps per set will do.

Immediately reduce the load exactly by half and perform the maximum possible number of repetitions. The result of this workout will be clearly visible on the biceps and strengthen the muscles of the arms. Take a short break and continue with the 4-set superset again, advises Mark Dugdale.

Sledgehammer exercises

Akash Vaghela - bodybuilding coach

To achieve maximum effect to strengthen the muscles of the forearm, you need to try to do almost everything possible ways use of a sledgehammer. This means that you will have to perform several types of exercises in a row.

With a sledgehammer, you will be able to perform supination and pronation ( rotational movement brushes), as well as a combination of radial and ulnar abduction with brushes. Think about what professions can boast of strong hands? Mechanics, rock climbers, and professional competitors in powerlifting, for example, come to mind. And what do they have in common? All of them almost constantly in their work involve the muscles of the forearm and hand.

Pronation and supination.

Radial and ulnar brush abduction.

It is necessary to perform 3-4 sets of 10-20 repetitions and at the moment of greatest tension, make a short pause. Remember to do this exercise in both directions.

Try to do more repetitions over time. To complicate the process, grasp the handle of the sledgehammer further from its metal head. You can make notes with a marker on the handle to keep track of your progress.

When you feel that you are already strong enough, try to grasp the edge of the handle and, with your arm outstretched, touch the head of the sledgehammer to your nose.

As a result, the muscles of the forearm will increase in volume.

Here is your program:

Day #1 – Wrist Curl with Barbell or Dumbbells.

Day #2 - radial and ulnar brush abduction using a sledgehammer.

Day #3 - pronation and supination using a sledgehammer.

After a productive workout, do not forget to stretch the muscles of the forearm - Akash Vaghela.

Special Roller Wrist Trainer

Nick Tumminello - strength training specialist

You can make such a roller yourself, just take a metal rod and fix a rope in the middle on which the load will be suspended. This is a great workout for the muscles of the forearm, which can be done both in the gym and at home. It lies in the fact that you need to work with your hands back and forth (from yourself and towards yourself).

You also have the ability to manage weight and gradually adjust it to suit you. It is worth noting that the heavier the rod or load, the more difficult it is to perform the exercise.

To achieve good result, you can perform 2-3 sets of 40-60 seconds with an interval for rest of 3-4 minutes. Here the main thing is not the number of repetitions, but the time spent. In the process of performing the exercise, it is imperative to change the direction of movement.

Grasp the handles and keep your arms outstretched in front of you while standing on the bench. Start lowering and raising this roller with the load, at the moment of lifting, make sure that when raising the hands are at the same level with the shoulders.

Do not let the weight touch the floor until the time required to complete the set has ended. – Nick Tumminello

Pull up more often

Lee Boyce - strength training specialist

We can list almost all types of exercises, but in order for your forearm muscles to be developed, you must also swing your back. So, if you want to have strong arms, then you will have to pull yourself up several times a week. Believe me, it's not difficult at all.

By doing pull-ups, you will not only become more resilient, but in addition to your arms, you will also be able to strengthen your back muscles.

Follow these tips and you'll be fine:

Regular grip pull-ups
Reverse pull-ups
Increase the number of repetitions
Use weights once a week.

And one more thing. Sometimes there are people who have quite poor blood circulation to the muscles. This is especially true for the muscles of the arms and legs, since they are distal limbs. In these cases, Lee Boyce advises to attend massage sessions more often. So don't forget about it!

There must be many options.

Christian Thibaudeau - strength training specialist

I bet many of you would recommend limiting the use of a belt to lift weights. Personally, I have mixed feelings about this. Of course, without the use of a belt, the stability of the grip during the exercise will increase significantly and there will be a faster growth of the muscles of the hands than the muscles of the forearm.

But what if your goal is to develop the muscles of the forearm? What to do if you do not use belts?

I often notice that when the main goal of a person is to pump his hands, he uses a belt. This, by the way, also has a positive effect on the back muscles, as it requires constant monitoring. Therefore, if your main goal is your shoulders, then limit the use of belts.

I like to use a thick bar when doing curls, both forward and reverse. I do not prefer to do curls with dumbbells, as they limit the maximum possible weight.

Also, when performing the exercise, I control that the muscles of the forearm are constantly in tension. A large amount of lactic acid is great for quickly increasing your muscles in size. I still prefer the good old wrist roll as it's hard to get injured and easy enough to do daily and at home.

I hate those who consider this exercise “for sissies”. And it is worth noting that most people do it incorrectly. The range of motion should be short so that you constantly feel muscle tension. It is necessary to perform each approach for about 40 seconds and then we will get the maximum production of lactic acid.

You can also try to reduce blood flow to working muscle with an elastic band, but this still needs to be tried in order to give your recommendations - Christian Thibaudeau.

Develop your grip

Amit Sapir is a professional bodybuilder, member of the International Federation of Bodybuilding and Fitness (IFBB), world champion in powerlifting.

The first thing to do is limit the use of belts. At least two out of three approaches should do without them.

The most basic thing here is a special kind of grip:

Use a thicker bar for the exercises (wrist curls, reverse grips, or hammer curls are great). Be sure to alternate exercises. You will notice that the thicker the grip, the harder it is to practice.
Squeeze your hand as tightly as possible, as much as you can.

Try to make a delay during the greatest tension (about 30 seconds).

You can also try the so-called “rolling thunder” (structurally, this is a round rotating handle with a weight on the end). Perform this exercise with one hand (photo above).

A set of 5 exercises for pumping the forearm

Joel Seedman, PhD - Strength Training Specialist

Use these five exercise to strengthen the muscles of the forearm and improve grip strength:

It is difficult that it is constantly necessary to focus on the variety of grip. This applies to exercises such as deadlift narrow and wide grip, pull-ups, shrugging with weights, and walking with dumbbells in your hands.

Thick bar exercises, grip training, towel pull-ups, climbing exercises, tug-of-war, rope climbs, and dumbbell front raises.

Raising the discs for the barbell above your head is great for the muscles of the forearm, hands, and to some extent for the fingers. Here you will have to use absolutely all the muscles from the shoulder to the little finger, as you will have to constantly keep your balance.

Bending the arms at the wrists in a block simulator or with dumbbells. It is necessary to hold the neck firmly and not swing it. It is not enough if you do these exercises once or twice a week. If you have set yourself the goal of achieving success in the shortest possible time, then you will have to do both of these exercises.
Exercises for biceps and brachioradialis muscles. These include: hammer-style curls, reverse wrist curls with a barbell or dumbbells, and overhead barbell plate raises.

When it comes to appearance, then the brachioradialis muscles are most noticeable when a person is in a relaxed state — Joel Seedman

Wrist flexion

Paul Carter is a bodybuilding trainer.

If you really want to get beautiful muscles with your forearm, you need to do high rep sets, like 100 or 200 (empty bar), and do it non-stop.

Try 200 reps and your muscles will hate you - Paul Carter

Choose the right weights

Dan John - strength training specialist

In 1975, I first learned that weightlifting is olympic view sports. My life has changed forever since that time, I began to actively engage in. By increasing the weight, the muscles began to actively grow, and as a result, corns appeared on the hands.

Training lasted quite a long time, two and a half hours. There were constant problems with sleep, because due to high loads my hands hurt constantly, and, indeed, my whole body.

My trainer kept promising that once we started lifting heavier weights, we could use straps. And I believed that these magical straps tying me to the barbell would make training at least a little easier. But I have never used them.

The reason is very simple: when I tried to throw the discus again, I began to do it much further. I got bigger, stronger and faster, but I also realized something else: my grip became much stronger, which allowed me to achieve such high results.

It took me years to understand and understand how grip training affects productivity. You can say whatever you want, but there is no exercise better for the muscles of the forearm than deadlifts, weighted pull-ups and walking with dumbbells - Dan John