Contents
How to build forearms: 4 workout programs
Training the forearms requires special attention and discipline when performing, since the forearms are an important part of the harmoniously developed muscles. Try this elaborate program for maximum forearm development.
Many people don’t see forearm training as an important part of the overall training of 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 in your body.
The biceps thighs, calves, hindquarters and forearms are among the small muscles that, when properly trained, can make your body more harmonious and proportional. It is thanks to these muscles that you can win or lose a bodybuilding competition, 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 of the stimulation from flexions, rows and up / down presses, but in order to fully unleash the potential of the forearms (especially if they are your weak point), you need to add special sets of exercises to the training program. This does not mean that you can limit yourself to a few random movements for the forearms, performed carelessly and half-heartedly.
Training the forearms requires special attention and discipline when performing a set of exercises in a sitting position or with a press on a bench. A well-thought-out plan that includes the right amount of exercise at the appropriate intensity and using different angles is the best way to achieve maximum muscle development.
A little anatomy
Surprisingly, the forearm is a complex group of small muscles with multiple functions. Brachialis (brachialis muscle) and brachioradialis (brachioradialis muscle) are responsible for flexion of the elbow and support the forearm during flexion. The circular pronator supports the forearm during rotation as well as flexion of the elbow.
Flexor muscles (palmaris longus, radial wrist flexor, and ulnar flexor of the wrist) compress the palm, while extensor muscles (ulnar extensor of the wrist and radialis 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 movements and exercises presented are designed to maximize your performance every time you go to the gym. Remember to always use the correct technique and not lift too much weight so as not to jeopardize your safety.
Flexion of the wrists
Basic wrist flexion (flexor muscles 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 trainer restricts the rotation of the wrists and when it is difficult to use a straight bar.
Take a load approximately shoulder-width apart and place your forearms either on a bench or on your thighs so that your hands can be lowered down towards the floor.
To begin with, extend your forearms and lower the weight down, firmly holding the bar. Reverse the motion and return the hands upward to achieve a strong muscle contraction. The range of motion will be small, so do not jerk or swing the load to avoid injury.
Tip: For those who find the position of the forearms on a bench or kneeling a little uncomfortable, it is worth trying to bend the wrists behind the back. In a standing position, hold the barbell behind your hips with an overhand grip.
Press your forearms against your buttocks for extra support and, using only your hands, lift the bar up until the muscles contract. Doing movements in this way can sometimes relieve the pain that some feel when stretching when doing traditional wrist curls.
Reverse Grip Wrist Curl
Reverse grip 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, block handle, or dumbbells over the bench or thighs with your palms down, allow the weight to stretch the extensor muscles, then reverse the upward movement to achieve muscle contraction. Remember to control movement and not rock the load.
Tip: To achieve greater repetition intensity, 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 commonly used in biceps training, but they are also a great addition to a comprehensive forearm development program. During hammer curls, the brachialis and brachioradialis work along with the biceps to help develop the apex of the biceps.
Just 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 weight to your shoulder – the movement should resemble a hammer. Lower your arms, then repeat.
Tip: Another way to do this exercise (some find it more effective) is with hammer-style crossbends. Move as above, but instead of bending along the body, bend over the top of the body towards the opposite shoulder. Alternate hands.
Reverse Grip Curl
Reverse-grip barbell curls are a great alternative to hammer-style curls. Perform a barbell curl as you would for a bicep workout, only with a reverse grip on the bar about shoulder-width apart. Make sure you stick to your exercise technique and use a medium weight.
Tip: For best results with isolated forearm training, try a reverse grip curl 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 weight of moderate weight, because it is extremely difficult to perform this exercise with a heavy weight.
Training is enough
There are many ways to improve your grip when training strength and building muscle in your forearms. A set of exercises for training the grip, the absence of straps when doing some exercises for the back muscles and the grip-lifting of the pancakes are just a few ways to develop the muscles of the forearms.
One of the most suitable methods is to have 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, squeeze the bar firmly, and hold for five to ten seconds. This exercise will be difficult after a standard set, but it will increase your grip strength and add intensity to your forearm training program!