How to pump up the forearms at home. How to pump up awesome forearms! How to swing the forearm with a barbell

Probably each of us watched a cartoon about the legendary sailor Popeye, whose forearms stood out against the background of everything else. Although Popeye himself was small, he seemed very strong and impressive due to his forearms. That is why if you are a thin person by constitution, but with impressive forearms that will often be in sight, you will not seem so squishy. To ensure that your forearms are not only large, but also functional, we have added several useful programs to this article. In the article itself, you will learn how to strengthen your grip and pump up big, strong and strong forearms on the horizontal bar and not only.

How to properly train forearms?

When training the muscles of the forearms, you need to stop thinking that these are the forearms and focus your attention on the fact that these are primarily the muscles of the grip. Therefore, in order to train them correctly, so that they are not only big, but also functionally strong, it is necessary to observe their function, i.e. train them in isometric mode. In this case, any hanging, holding various objects, will be much more effective in this regard than any flexion and extension with a barbell or dumbbells in the gym. As for the usual traditional exercises, the adaptation of the loaded muscles is directly proportional to the angle at the joint with which the movement is made. Those. if you are doing wrist curls, then do them in the maximum amplitude, or if you are weighing or holding weight, then try to slightly wrap the brush.

How often should you train your forearm?

Forearms, like other muscles, are not recommended to train often. This is due to the fact that the muscles and tendons of the forearms are under constant load. They are involved in all exercises for the upper body, because no matter what you do, you always hold on to something, in addition to this, there are also household loads. Therefore, given all of the above, we can conclude: you need to train your forearms no more than every 48 hours and at least 1 time per week, it would be optimal to conduct only 2-3 workouts per week.

When is the best time to train the forearm muscles?

Perhaps the best time for training is the period after pumping the arms (in particular the biceps) or back. This is due to the fact that after various lifts or pulls, your biceps will steal less load from your forearms, and besides, you will thoroughly warm up your joints. Those. Let's say you want to train the forearms twice a week, in which case train them right after the biceps one day, and the next after the back.

The best exercises for the muscles of the forearms

• Various pull-ups and towel hangs
• Hanging on the horizontal bar with weights
• Alternate change of grip on the horizontal bar (preferably with weights)
• Reverse curls for biceps with a narrower grip
• Performing exercises with special expanders / overlays
• Holding objects (barbell, dumbbells, pancakes, kettlebells, etc.)
• Flexion and extension of the arms at the wrists

Program for strengthening / strengthening and tenacity of the grip

1. Alternate change of grip on the horizontal bar (possible with additional weight) - 3 per max.
2. Combination pull-ups and hangs on a towel - 3-4 sets to the maximum

For your next workout, do:

1. Hangs or pull-ups with expanders on the horizontal bar - 3-4 for 10-15 seconds.
2. Holding heavy objects - 3-4 for 5-10 seconds

Program for developing maximum hand and grip strength

1. Wrist curls with supination on Rolling Thunder - 3 sets of 5-6 reps
2. Pull-ups with expanders / overlays on the horizontal bar with additional weight - 3 x 5-6 reps
3. Holding a lot of weight or hanging on the horizontal bar - 2-3 sets of 5-10 seconds

* In all exercises, the setting of the fingers should be wide

Program for muscle volumes of the forearms

1. Reverse narrow or medium grip curls 3 x 6-12
2. (super series) Hanging on the horizontal bar with weights - 3-4 for 20 sec.
3. (super series) Flexion and extension of the arms in the wrists - 3-4 x 10-20 times

*Super series performed without rest

• Change the order of the exercises or the exercises themselves in your programs
• You can use slow movements with a peak delay of 1-2 seconds
• For functionality, include various exercises with supination and pronation of the hand
• Do not rest for a long time after the approach. Rest should be anywhere up to 1 minute or a little more, depending on the specific exercise and goal.
• The forearms need to be trained in a variety of ways, i.e. both strength and endurance.
• Do not forget about the food, which should be: chondroitin, glucosamine, gelatin, collagen.

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Not many people know that strengthening the forearms should be done with exactly the same intensity as the legs. Why? Arm strength is important not only for experienced athletes, but also for those who prefer strength training to a greater extent, as well as for those who have suffered serious injuries. To strengthen the forearms, there are a large number of exercises. By choosing the right exercise, you can increase the strength of the forearms, make them thicker and more flexible. Between workouts, you can strengthen your forearms with an expander.

Anatomical features of the muscles of the forearm

The function of the wrist is to move the hand in different directions. The wrist consists of 8 small bones arranged in two rows and fixed joints, which provide strength to the wrist. You can train your wrist with any kind of grip. The muscles of the wrist are divided into 2 groups: flexors and extensors.

The first group includes the following muscles:

• flexor wrist radial - responsible for flexion and abduction of the hand
• flexor wrist ulnaris - responsible for adduction and flexion of the hand
• long palmar muscle - responsible for flexion of the hand

The second group includes the following muscles:

• wrist extensor - adduction and extension of the hand, elbow joint
• radial extensor (short) - adduction and abduction of the hand
• radial extensor (long) - a function similar to the previous one

The muscles of the forearm are divided into brachialis and brachiradialis. Together with the biceps, they are responsible for flexing the forearm. Brachialis, brachiradialis, radial extensor (long), and also the coracoid muscle are large muscles of the forearm.

Each of them performs its specific function:

• brachialis - flexion of the elbow regardless of the position of the hand
• brachiradialis - flexion of the elbow and rotation of the forearm
• radial extensor - carries out the movement of the wrist

Forearm workout program

To increase the strength of the forearms, isolation exercises are needed. You can make your forearms hardy with the help of strength exercises. Before you start training, you need to warm up. Don't forget that consistency is important here. Pre-strength warm-up will help to avoid serious injuries, as well as reduce muscle fatigue. Consider a set of exercises to strengthen the muscles of the forearm.

Barbell Wrist Curls

This exercise allows you to perfectly pump the muscles of the forearm, strengthen and increase the volume of the wrist. Take the bar in your hands with a reverse grip and sit on the bench (it should pass between your legs). Lean forward, place your hands on the bench so that your wrists do not touch it. Use your wrists to lift the sports equipment. The number of times - 10, approaches -3.

How to pump your forearms with a pancake squeeze

The exercise is aimed at pumping the forearms, strengthening the wrist and increasing grip strength. If you don't have pancakes on hand, you can use any heavy weight (such as a thick book). We take 2 pancakes in our hands and raise them to shoulder level, that is, hold them perpendicular to the floor for up to 10 seconds. Hands should be kept strictly straight. The exercise is performed with alternating hands - 3 sets of 12-15 times.

Pumping the forearms with push-ups on the fists

With this exercise, not only the wrists are strengthened, but also the forearms. Training should take place at a slow pace, the forearms should be kept straight, the back should not be arched. For beginners, it is enough to perform 2-3 sets of 7-8 times.

Expander for training the forearm

It is important to exercise daily with an expander. To obtain a positive result, 3-5 approaches 2-3 times a day are enough. The tool is not expensive and does not take up much space, so you can carry it everywhere with you.

How to pump up the forearms on the horizontal bar

Exercises on the crossbar work out the muscles of the forearm in parallel. But among them there are exercises where the emphasis falls directly on the muscles of the forearm:

• pull-ups at the fingertips (or just hanging)
• hanging at the top with a forward and reverse grip (to perform this exercise, pull up on the bar as high as possible and hover in this position)

How to pump up the muscles of the forearm using a rope

Climbing a rope or a thickened pipe with relaxed legs is an exercise for the muscles of the forearm, where the main load falls on the forearms themselves.

How to pump up the forearms of the hands with push-ups

It is better to do push-ups from the floor at your fingertips, provided that you have excellent physical fitness. Otherwise, you may be seriously injured. For beginners, a classic push-up from the floor with an emphasis on the knees, and subsequently with an emphasis on socks, is suitable. As soon as you feel the strength in your hands, you can safely switch to more serious exercises.

How to pump up the forearms with dumbbells and a barbell

When working with a barbell or dumbbells, you should not chase a large mass, as you can seriously damage the tendons.

Exercises with dumbbells on the forearm will be as follows: you need to pick up a barbell or dumbbells, kneel down and rest your elbows on the bench, while your hands should hang in the air. From this position, it is necessary to lift the sports equipment towards you until it stops.

There are 2 options for pumping the forearm in this way - first, perform the upper grip of the projectile, and then the lower one, but at the same time the elbows remain motionless, only the wrists work. When performing exercises, it is important to remember one rule: the extensors of the wrist are several times weaker than the flexors, respectively, and the load for them should be chosen small.

Forearm exercises at home

Today, there are many options for pumping up your forearms at home and making them hardy. Consider a list of exercises, thanks to which the first results will be noticeable after 2-3 weeks:

• we pick up dumbbells weighing no more than 12 kg and do circular rotations 10 times in 2-3 sets
• raise the hands with a barbell (weight about 40 kg) with the palms up - 7-8 repetitions, 2 sets (similar exercise only with the palms down)
• push-ups at the fingertips - the maximum possible number of times
• expander press to a burning state
• hanging on the crossbar on the fingers
• Bending the arms on the Scott board with a barbell - 2-3 sets of 7-9 times
• jerk and jerk exercise with kettlebell
• lowering and raising arms with dumbbells (up to 70 kg) sitting on a bench - 4 sets of 15 times

In addition to the basic exercises, as well as to speed up the process, you can add the following loads:

• rope climbing without legs - at least 3 ascents
• fingering a pancake with a high mass
• finger stand
• holding a large mass in the hands
• rope pull
• forearm stretch

An excellent exercise for the forearms is the flexion of the wrists with the barbell - this is the pull of the barbell towards yourself, while the hands are located on the bench. If the weight of the projectile is moderate, then the bar can be retracted to the fingertips. This is a kind of rolling the bar on the palm, starting from the wrist and ending with the fingertips. It is not recommended to pull the barbell over 50 kg for the first time, so as not to injure the muscles, which subsequently require a long recovery.

In training for the forearms, Denis uses super-series, that is, he suggests training his arms as intensively as possible with minimal pauses between sets. This allows you to get to the deep muscles and work out the relief.

Lifting the barbell with hands with elbows bent in the arms is an exercise that covers a large group of muscles, including the forearm. If you experience discomfort during the exercise, then you can simplify the task - perform the exercise on outstretched arms. It is worth exercising 12-15 times without a long rest.

In the exercise for bending the arm, it is not the technique that matters, but the dynamics. When fatigue appears in the hands, you should immediately switch to kickbacks without pausing. Then immediately start push-ups. And again return to the first exercise - bending the arms. This set of exercises for the arms should be done 3-4 times a week for 4 sets at a time.

To develop the muscles of the hands, you should resort to a variety of workouts, but before doing them, it is important to warm up thoroughly so as not to get injured. Universal exercises are push-ups and pull-ups on the crossbar. They strengthen not only the hands, but the hands as a whole.

• stretching - play a big role in strength training. Actual exercise for those who have "weak" forearms
• flexion of the arms with a projectile - regular flexion contributes to an increase in the muscles of the forearms
• crunches - help repair and strengthen damaged wrists
• reverse stretching - thanks to this exercise, the risk of injury and soreness in the muscles is reduced

• flexion and extension of the arms with a barbell
• pancake squeezing
• winding the rope with mass on the neck
• push-ups on fists

Note: remember that the load should be gradual, choose a sports equipment that you could lift at least 10 times. As soon as you learn how to easily "pass" for this number, then you can safely switch to a heavier projectile.

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 harder 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)

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In order to understand forearm pumping techniques, you first need to understand how they work and how they work.

We need the forearm for flexion and extension of the hand, phalanges of the fingers. The flexor muscles are located on the inside of the arm, and the extensor muscles are on the outside. In total, there are four layers of anterior (internal) muscles and two layers of posterior (external) muscles on the forearms.

To strengthen the forearms, it is necessary to train them with special exercises. In addition, they also train when performing basic exercises, in which you have to lift dumbbells or a barbell.

But for everyone there comes a period when the indirect load from other exercises ceases to be sufficient for them. If you start this process, then the forearms will lag behind the rest of the muscle groups in development.

To prevent this from happening, read the exercises below and add them to your training programs.

Dumbbell and barbell are forearm's best friends!

The best shells that help develop these muscles are dumbbells and barbells. Therefore, try to use such sports equipment in training. At home, of course, it’s easier to keep a kettlebell or a collapsible dumbbell. But do not worry, you can strengthen the brush without any special sports equipment.

The muscles of the forearm are grasping muscles. Thanks to them, we can hang on the bar, so those who like to pull up often have disproportionately large forearms. It is they who squeeze their fingers, in connection with this, all exercises on the forearm are based on the movements of the projectile in the palm of your hand and bends in the wrist joint.

Forearm exercises are best done after the main workout.

Let's not forget that the muscles of the forearm are called "stubborn" because of the stubborn unwillingness to grow through simple training. They need a special approach: try doing fewer movements per set and no more than five sets in one workout. Otherwise, it will only develop endurance, which will not increase your hands.

And now let's move on to the list of exercises that will help pump up the forearms, from the simplest to the most difficult and interesting.

• We raise the dumbbell (in any exercise with dumbbells, they can be replaced with a barbell, but for convenience, dumbbells will be described everywhere) to the biceps, as usual - while standing, but we use a reverse grip. Slowly lift the weight until your arms are parallel to the floor, and then lift your wrist as well, twisting it. It is desirable to perform reverse movements at the same speed as the initial ones.

This exercise is convenient to do during a general workout, pumping both the biceps and the forearm at the same time. Please note that when working with a barbell, due to a change in grip, the load on the triceps increases, so it is better to keep your hands on the bar narrower than shoulder width.

• Try to fix your hands on your knees in a sitting position so that the forearm has support under it, and the hand hangs down, holding the dumbbell only with your fingers. Squeeze the palm as slowly as possible while lifting the weight, and then also slowly unclench the grip until completely relaxed.

Try to make the dumbbell roll as low as possible to the ends of your fingers. Determine the working weight at your own discretion.

• To enhance the effect of the previous exercise, reverse your grip and try the movement with your palms pointing down. Constantly combine these exercises with each other, as each of them works only one side of the forearm.

• Take dumbbells in your hands and stand up straight. Now, without raising your arms, twist your hands so that your palms become parallel to the floor. Then bend the brush to the other side until it stops. Repeat as many times as you can.

With a barbell, this exercise can be done by bringing your arms behind your back and bending your hands up, and then relax until the neck rolls down to the phalanges.

• The exercise is called hammer. Remove pancakes from one end of the dumbbell. Grasping the free end with your hand, perform lifts and circular movements, and your hands should be fixed. Then change the position of the dumbbell so that the load is on the side of the little finger. Working with a hammer develops all the muscles of the forearm more harmoniously, as they constantly replace each other, especially during rotation.

• Well, the next one is a dessert for lovers of classical techniques. To perform this exercise, you need to wrap some kind of load (at least a dumbbell, at least a pancake from a barbell) with a strong rope. Then tie the load to a stick that would be comfortable to hold in your hands (here you can take the bar if it does not seem too heavy for you).

Now stretch your arms with a stick forward, keep them in front of you. Start spinning the projectile in one direction until the load rises to the stop, and then unwind carefully so as not to drop the pancakes on your feet. Such a projectile is called a brush strengthener. It is quite modern and is used by many successful athletes.

Do exercises on the bar

Add barbell hanging to your workout. It can be done with a load. That's just during training, use such a load to sag for no more than 30 seconds, otherwise the muscles will develop endurance and stop gaining mass. This option is only suitable for those who work out in the gym or have a strong horizontal bar at home.

In this article, you will learn why it is so important to pump the forearms, we will look at a number of exercises that will help you increase the muscles of the forearms, regardless of genetic characteristics.

Massive forearms are one of the signs of a harmoniously developed bodybuilder and the strength of an athlete. Indeed, large forearms give the impression of titanic strength, and in functional terms, enable the bodybuilder to comfortably work with large weights.

The forearms will increase your grip strength, which will allow you to work with more weights in exercises with traction.

In order to pump up large forearms, a set of special exercises is needed. However, it is not uncommon for athletes to have huge forearms without special exercises. This suggests that large forearms are often the result of a genetic predisposition.

Given the anatomy of the muscles of the forearm (flexors, extensors of the hand ....), exercises are needed that are aimed at the complete contraction of the target muscle.

In my experience, the forearm is optimally pumped after bicep work, twice a week. In addition to isolated exercises, exercises with a wide range of coverage are needed, in which the forearm is involved.

Why train forearms?

Aesthetic reasons

The forearms are pumped to look massive and stronger. Large muscles of the forearm give the impression of great physical strength.

Show off. Often, when the athlete is dressed, only the neck and forearms are visible ... .. also the reason.

Symmetry. Another reason is to look harmonious. Lee Priest is considered the most symmetrical and harmoniously developed bodybuilder. Look at his forearms.

For security reasons. Grip strength

Strong forearms expand the range of the athlete, allowing you to do complex exercises that were not previously available. Often times, the forearms can be the weak link and limit the bodybuilder. For example, back training with weighted pull-ups and bench rows. Without a strong grip, these exercises are impossible.

An athlete can afford to work with large weights and thanks to strong hands, such exercises will be more or less safe.

Best forearm exercises

The forearm is made up of the following muscle groups: flexors, extensors, and brachioradialis.
For maximum results, it is best to train each of these groups. Below we consider exercises covering all the muscles of the forearm.

Wrist extensors

As the name implies, a group of muscles extends the hand.
Exercises for this group:

- Extension of the arms in the wrists with a barbell;

- Bending the arms with dumbbells with a reverse grip.

On forearm day, you can use one of these extensor exercises. From workout to workout, it's best to alternate these exercises for progress and variety. Pay attention to the execution technique, palms are constantly facing down. Forearms can be placed on your knees or on a bench. Achieve full muscle contraction, do not fold halfway.

wrist flexors

The flexors occupy the inner part and are the most massive and noticeable group of muscles of the forearm. Exercises for this group:

- Bending of the arms in the wrists with a barbell;

- Bending of the arms in the wrists on a block simulator;

- Bending of the arms in the wrists with dumbbells.

When performing exercises, the forearms can be fixed at the knees or on the bench.

brachioradialis muscle

Upper, outer part of the forearm. Exercises for this muscle:

- Bending of the arms with a barbell with a reverse grip;

- Bending of arms on a block simulator with a reverse grip;

- Bending of arms with dumbbells (hammer).

More Ways to Enlarge Your Forearms

Use a special rubber wrist strap

This will increase resistance to flexion and extension of the hand during exercise.

Work with a thick neck

This will create additional stress on the brush.

Wrist roller

This is a roller with a rope fixed in the middle, on which a load is suspended. Twisting back and forth will perfectly load the entire forearm.

carpal expander

An excellent trainer for developing hand strength, grip and forearm size.

Box

Working on a boxing bag, especially with weighted gloves, gives a good load on the flexors.

Jumping on a weighted rope

Great cardio exercise. After 20 minutes of jumping rope, load the entire outer surface of the forearm well.

Forearm Muscle Growth Programs

As it often happens - not only with the forearms, progress can stop and you need to force further growth of this muscle group. To do this, you will need to change the exercises in the program and the pace of their implementation.

A separate question is how often to train the forearms. Twice a week is optimal. Better after biceps work, and a separate, dominant day on the forearms.

program number one

Barbell Wrist Curls: 3 sets, 12-15 reps.

3 sets, 12-15 reps.

Bending arms with dumbbells (hammer): 3 sets, 12-15 reps.

Wrist roller: 2 sets, in both directions.

Program number two

Reverse dumbbell curls: 3 sets, 12-15 reps.

Bending of the arms in the wrists with dumbbells: 3 sets, 12-15 reps.

Reverse barbell curls: 3 sets, 12-15 reps.

program number three

Extension of the arms in the wrists with a barbell: 3 sets, 12-15 reps.

Bending the arms at the wrists on a block simulator: 3 sets, 12-15 reps.

Bending the arms on a block simulator with a reverse grip: 3 sets, 12-15 reps.

I hope this article encourages you to include forearm exercises in your workout plan, and the massive arms you get from training will help you achieve your goals.

Personal trainer David Robson.