How to build strong and voluminous forearms? How to pump up big forearms at home

Harmoniously developed muscles play a very important role not only in terms of competitiveness in competitions, but also in terms of the very aesthetics of the development of the whole body. Athletes spend very little time developing their forearms, and many, including beginners, completely forget to train this muscle. This is due to the fact that this muscle is small in size and its pumping is not of paramount importance.

Most devote time to developing broad shoulders, voluminous legs, big biceps, and so on. This is not a very good decision. Not only do you need voluminous forearms for the harmonious development of your body, they also play a direct role in your entire workout. So, how to pump up your forearms?

Theory + anatomy

First of all, we will look at the theory and delve a little deeper into the anatomy to make it easier for you to understand how best to pump this muscle group. If you learn and understand how our body works, what our body is made of, it will be much easier for you. Moreover, you should know the basics of anatomy if you are going to work on your physique.

The forearms consist of a large number of small muscles, the pumping of which is very important. Some muscles of the forearm perform a flexion function, while others perform an extensor function. Some muscles are responsible for flexion and extension of the entire hand, while others only control the fingers. In addition to these muscles, there are also pronators, as well as supinators, which perform the movement of the radius bone of the arm.

All these muscles are divided into two groups: anterior and posterior. The anterior group includes the already listed flexor and pronator muscles, and the posterior group includes the extensor and supinator muscles, respectively. In principle, everything that we have just listed and more (including bones) can be seen in the picture.

Without any doubt, all of the forearm muscles listed above receive a certain amount of load during training with heavy weights. But, unfortunately, this load is not enough for full pumping and requires special attention.

Pumped forearms play a big role in performing exercises such as: lifting dumbbells for biceps, lifting barbells for biceps, and so on. To lift heavy weights, you need to hold them in your hand, otherwise you can drop the dumbbells on the floor, or even, God forbid, on your foot. So, it’s not just about the harmony and proportionality of body development. Based on this, the most appropriate time to pump up the forearm is the end of the workout. If you train the forearm muscles at the beginning or in the middle of the workout, they will quickly get tired and you will not be able to perform exercises with various types of deadlifts, or you will be able to, but with less weight.

The bones of the forearm are also important for the result, not only because, thanks to their structure, they allow you to perform circular movements in different directions, but also how thick they are. As stated in the article: ““, bone thickness is of great importance when gaining mass. It will be much more difficult to pump up the arm muscles due to the fact that they are long and thin.

There are two very important bones in the forearm called the radius and ulna. They are connected by muscles and ligaments. The structure of these bones allows a person to move the radius around the ulna. This movement involves “supination” and “pronation”. Therefore, it will be very advisable to develop these muscles that rotate the forearm in and out. This will add additional volume.

You can and should train your forearms with the same frequency as other muscles. The number of repetitions should be approximately 10-20. For each exercise, allocate 3 approaches.

You can spend a very long time looking at the anatomical structure and importance of this or that forearm muscle. We covered a little anatomy and theory. Now let's move on directly to practice and show you the basic exercises for developing the muscles of the forearm.

Reverse grip barbell curl

This exercise will help you pump up your forearms; this exercise is quite effective. Without any doubt, many may think that this exercise is designed to pump up the biceps, but this is not so. The target muscles are the forearm muscles. In order for this exercise to be as useful as possible, cheating should not be used when performing it. Otherwise, the load will be significantly reduced and there will be no sense. You can also try doing the exercise on a Scott bench, this will increase the load on your forearms and give better results. There is no need to chase weight, since performing this technique exercise with a large weight is extremely difficult.

Forearm curl with a barbell while sitting on a bench with an underhand grip

The exercise is aimed at developing the flexor muscles, namely the inner part of the forearm. This exercise is popular in. The main prerogative in execution is, of course, technique. By performing the exercise technically, you will achieve good results. Movements should be made smoothly, without jerking, to avoid injury.

You can see the technique for performing the exercise.

Forearm curl with a barbell while sitting on a bench with an overhand grip

This exercise is similar to a regular forearm curl, with the only difference being that the grip is from above (palms facing down). In this case, the extensor muscles of the wrist are involved. Remember to use proper technique to avoid injuring yourself.

This exercise is an excellent addition to forearm muscle training. Without a doubt, the target is the biceps and that’s a fact. But it also works the forearms well.

When performing, the body must be fixed and motionless. The exercise should be performed without swinging, and also make sure that the upper part of the arm remains motionless, namely starting from the elbow, reaching the shoulder. That is, when lifting, the forearms and biceps work

Basic information on performing the exercise can be found.

TRAINING PROGRAM

This program is intended for beginners. If you want to make it more difficult, you can add exercises and increase the load by increasing the weight of the apparatus.

Here's all the information for today. I hope I answered your question: “ How to pump up your forearms? I wish everyone good luck in developing massive forearms.

To make the progress of pumping up your forearms faster, you can use. You can train with it anywhere and anytime, this is its main advantage.

3 shares

Along with biceps and triceps, powerful forearms give a man a truly athletic look. The muscles of this part of the arms work to one degree or another in many exercises, but their targeted development requires separate training. Today we will talk about how to pump up your forearms.

A little anatomy

Let's start with a quick anatomy. This will allow us to analyze the exercises later.

First of all, remember that the forearm is not what is located below the shoulder joint, that is, not the biceps and triceps! This is the part of the arm from the hands to the elbow.

The forearm has an anatomically complex structure, containing two bones (the major and minor radials) and many muscles that allow the hands to make such precise and multidirectional movements.

Let us conditionally divide the muscles of this area into 2 groups: located on the back and on the outside of the palm.

If you look at the inside of your hand at the wrist, you will see many cords coming from the palm. There are similar strands on the other side. These are tendons that run from the muscles of the forearms to the fingers. The bulk of the muscles of the forearm are located in the elbow area, where this part of the arm is widest. There are not many muscles on the hand.

The strength of the forearms depends not only on the thickness of the muscles themselves, but also on the transverse diameter of the tendon. Practice has shown that thick tendons indicate serious strength in human hands. For example, the arms themselves may be thin, but due to the strength of the tendons and the large participation of muscles, the strength in them can be enormous.

Forearm strength and mass

Strong forearms are needed in certain types of martial arts, wrestling, and arm wrestling.

For those who are strengthening their grip, iron forearms are a must. In the latter case, the muscles are trained very actively, especially the inner part of the elbow.

Those who engage in arm wrestling also need to pump up this muscle group. These people fight on their hands, it is not so much the grip that decides, but the strength of the forearms, triceps and biceps.

Strong forearms, like all other muscles, are also needed by lifters who lift weights. In their body, every muscle that can be pumped up must be as strong as possible.

Among bodybuilders, the question of how to pump up your forearms is not heard so often. And there are two reasons. Half of the athletes do not know that these muscles can be specially pumped. And the other half believes that, for example, the brachioradialis muscle swings enough during exercises on other muscles. This is the one that is located on the outside of the forearm and allows you to bend the hand with the back side up.

Those who believe that you can pump up the muscles of the forearm without acupressure exercises are partly right. After all, all the exercises in which you pick up a dumbbell, a barbell, even a horizontal bar, involve your forearms, mainly their inner part.

To engage the back of these muscles, you need to do, for example, a biceps curl with an overhand grip. Great exercise - because you get more than just a toned bicep flexor!

In general, any biceps exercise works well for the forearms. This is true and if this is enough for you, you can stop there.

If you want to target these muscles, in particular, learn how to pump up the brachioradialis muscle, read on. We will give several exercises for the muscles of the forearm.

Basic exercises with a barbell

To develop your forearm muscles, you need to lift a barbell. There are two main exercises here. Let’s conventionally call the first exercise flexion (on the inside), and the second – extension (on the outside). Let's look at the technique of these exercises in detail.

Barbell wrist curl

The inner part of the forearm is pumped up by performing wrist curls with a barbell.

The exercise is done like this:

Take an empty bar.
Sit on a bench, bring your knees together.
Place your elbows on your knees with your hands in the air and your palms facing up. Hands from the wrist and elbow should lie on the legs.
The bar is already in your hands, bend your hands, holding it in your palms. The movement should be smooth and measured.
You can do 10–15 repetitions in one approach. You need to do 4 approaches.

When performed correctly, you will feel how your forearms on the inside become stiff and enlarged.

There is an interesting nuance in the execution: to load your hands and forearms as much as possible, you can roll the bar in your palms. That is, when moving down, the bar rolls slightly towards the bent fingers. When moving upward, using the force of the fingers, the bar returns to the base of the palms. This method also allows you to improve your grip. By the way, it also depends on the capabilities of the forearm muscles. Due to this exercise, the inner side of the forearm will strengthen and grow.

Wrist extension with barbell

A more difficult and unloved type of exercise for the forearms.

The technique is as follows:

Take the bar in your hands. Sit on a bench.
Place your hands, palms down, on your knees. The legs contain everything from the wrist to the elbow. You can let your wrist hang slightly from your knees.
Now straighten your hands and lift the bar up, and then smoothly lower it down using the force of your forearms. Forearm training involves 10–15 repetitions in 4 sets.
If you experience wrist pain, avoid this type of exercise or reduce the weights. Vultures are different. Or did you immediately pick up the Olympic bar? Confess?

Try to diversify your muscles, then you will have pumped up large forearms. This means strong and muscular arms.

Now let's talk about how to strengthen your forearms with dumbbells.

Additional exercises with dumbbells

The barbell is not suitable for some exercises, so other sports equipment comes to the rescue.

Pumping up the forearms will not be as effective if you don’t pump up the sides of this part of the arms. And this implies movements in the wrist joint to the right and left in the plane of the palm, which is impossible to do with a bar.

So let's look at a couple of exercises for the forearms with dumbbells.

The first is done like this:

Sit on a bench, first holding a dumbbell in your hand. Place your hand on your knee so that the dumbbell is perpendicular to the floor. That is, pancakes up and down. If you take 2 dumbbells and place both hands in this way, your palms will face each other.
Move the hand and dumbbell up and down with maximum amplitude. The movements will be minor, but this helps to finish off the muscles and use certain bundles of the forearms.

To pump up the other side of your hand, you need to do this:

Take a dumbbell and sit on a bench.
Place one hand with your elbow on your knee, bending it.
Raise your other arm so that your elbow and shoulder are at the same level.
Place the second hand closer to the wrist in the first hand. That is, with the palm of your lower hand you should clasp your upper hand near the wrist. Thus, the elbow of the second hand will point slightly upward. If you raise your hand above your elbow, it will be even better.
Hold the dumbbell with your other hand and move your hand up and down. The amplitude will again be insignificant - this is normal. In this plane the joint has limited mobility.

In general, these two exercises are more about subtleties. You can limit yourself to just working with a barbell. This is enough to create muscle mass in the arms below the elbow.

If you don’t have a barbell, you can use dumbbells instead and do the same exercises, plus an option when your palms are oriented towards each other.

To have pumped up forearms, it is enough to work them out once a week. You can do this on any training day.

In what other cases do these muscles work?

As mentioned above, the arms from the elbow to the hand work in many exercises according to the additive principle.

Pull-ups

Pull-ups on the horizontal bar perfectly strengthen your grip and the back of your forearms. In order to achieve the desired effect, you need to pull yourself up with a reverse narrow grip, bending your wrists towards you. This angle allows you to tighten the inner part of the muscles near the elbow. At the same time, the back, biceps and partially shoulders swing.

Barbell and dumbbells for biceps

When you hold a barbell or dumbbells, it is the forearm muscles that help stabilize your hands. If the biceps receive a dynamic load, then the forearms receive a static load.

If you take the barbell with an overhand grip, it will be harder to hold the weight. This is due to the fact that the extensor muscle of the hand is weaker than the flexor muscle. We need to pump him up!

When working with a barbell and dumbbells, do not forget to bend your hands towards yourself in order to better tense the muscles we need.

Triceps work

Exercises such as the French press and cable extensions are great for strengthening the forearm muscles. The outer part is working.

If you take a lot of weight when working on a block, your hands will sag. This means that their strength is not enough to handle the selected weight.

Raises and raises for shoulders and back

Raising dumbbells to the sides strains the muscles we need, and lifting the dumbbell in front of you strains them in the same way.

Bent-over barbell rows work the inner arms.

Pullover

An exercise such as a pullover involves the lateral part of the forearm.

Deadlift

Deadlifts strengthen your grip to an incredible degree. You have to hold a heavy barbell, which forces the muscles of the forearm and hand to work.

In order for the result of your work on your body to be most pronounced, work on all muscle groups.

The production of testosterone, necessary for muscle growth, is activated by basic exercises. And isolated curls with a barbell without the support of testosterone will do little. You also need to pump up your legs, shoulder girdle, chest and back.

To work out the forearm, muscle training can be carried out on any day, regardless of the overall workload.

Friends, hello everyone. In this issue, I decided to talk about a small muscle group, which, in my opinion, is not a priority, but still, looking at the query statistics, apparently many are interested in it - how to pump up your forearms? I will try to be concise compared to previous releases.

Friends, to be honest, I wanted to start the release, as always, with muscle anatomy. Because I have always said and continue to say that in order to achieve something you need to understand how it works. In our case, we want to pump up our forearms, which means we need to understand how they are structured in order to understand what the most effective exercises are suitable for training them. But after writing a paragraph, I realized that most people wouldn’t even understand anything, it’s meaningless rubbish that an ordinary person would be too lazy to read.

I decided to do it a little differently, a little theory, which in theory you should understand (only the most important) and then immediately move on to practice, i.e. how, when and with what exercises to train the forearms. Then we will draw up training plans based on this information. That's all. Let's go!

Forearm training rules

1.The most effective way to train your forearms is on the day you train your BICEPS! On other days it is not profitable to do this, because... the forearms will receive excessive (too much) load and this may lead to

2.The forearms are the weakest muscle group in our body. What I mean is that you can’t train your forearms at the beginning of your workout, only at the very end! Otherwise, if you train your forearms at the beginning of your workout, it will be difficult to COMPLETELY train your back or the same biceps. FOR the forearms are a traction movement (in back training we pull ourselves up, do various bent over rows, deadlifts and more, well, in general, the back = traction muscle group, the same with the biceps, and after training the forearms (they get very tired), back or biceps training will be impossible. Moreover, injuries are inevitable.

In general, only train your forearms after your workout.. And based on the first rule, train them at the end of your workout on biceps day. This will be most effective.

3.Train your forearms just like other muscle groups. Many gurus believe that this is a small muscle, it is very durable and recovers faster than others and can be trained almost daily. I don't think this is wrong. In general, I believe that there is no need to train them separately; many professional athletes do not train them at all, because they already receive sufficient load during training of the back and biceps. In general, train your forearms just like other muscle groups; more often than not it is not necessary.

4. Increased number of repetitions. Yes, there is no point in arguing here! The matter is very similar to training the lower leg, because... the amplitude here and there is very short, and I have already said that for muscle growth, it doesn’t matter how many repetitions there are, it is important that the muscles are under load and the time of onset. And it should come within 10-30 seconds, that’s the whole secret of an increased number of repetitions for the forearm and shins, i.e. where we manage to perform 6-12 repetitions in 10-30 seconds, then because the amplitude is very short, we will do more (about 15-30 repetitions).

The best exercises to train your forearm

Reverse barbell curl
Barbell wrist curls

Less effective forearm exercises

Forearm extension while sitting with a barbell on a bench
Dumbbell curls with supination
Hammer curls

Forearm training scheme

In general, let's sum it up: We train the forearms, like other muscle groups, no more often. It is most profitable to train for biceps training. We train the forearms only at the end of the workout, with a higher number of repetitions (usually 15-30) according to this scheme:

Reverse barbell curl 4x6-12
Wrist curls with barbell 4x15-30

This will be enough for your forearms to begin to grow. I hope the issue is useful and you found it interesting!

Best regards, administrator.

Today on the Internet there is an abundance of information on how to pump up your biceps or chest. But not everyone knows how to increase the volume of the forearms at home and what the most effective exercises are needed for this.

To work out the muscles of the forearms at home, you can use exercises of different nature (isolating or basic). And you should understand that different exercises work different muscles – large and small.

Large muscles include:

brachioradialis muscles;
flexor carpi ulnaris;
flexor carpi radialis.

Small muscles include:

long palmar muscles;
superficial and deep flexors of the fingers;
flexor pollicis longus.

Some of the exercises described below involve not only the muscles of the forearms, but also other muscles of the arms and back of the chest. For example, the exercise “bicep curls with dumbbells” involves the biceps themselves (biceps muscles), the anterior deltoid muscles and the muscles of the forearms. When doing pull-ups on the horizontal bar, the range of muscles worked is even wider: the latissimus, trapezius, deltoid, forearm muscles, biceps of the arms, small back muscles and rectus abdominis (abs).

Basic exercises serve as the main tool for pumping up the forearms, and isolating exercises serve as an additional (“finishing” one). What types of exercises belong to are described below.

How to pump up your forearms with dumbbells

It is impossible to give a definite answer, because if, again, you use only isolation exercises, then you should not expect a large increase in muscle tissue. But if you perform basic exercises with dumbbells, for example, the Hammer, then there are much more opportunities to increase your forearms.

And if you want to pump up your forearms, then you first need to “hammer” them with basic exercises, and then “finish them off” with isolating exercises. Then the result is guaranteed.

The fact is that when working with dumbbells for biceps, the “trailer” also begins to involve the muscles of the forearms. Several joints work at once, which increases the area of fibers involved. When working with dumbbells only with the hands (flexion/extension of the wrists with any grip), you can only count on “pumping” the forearms or detailing the muscles if you perform many repetitions with a light or medium weight. There is no need to talk about gaining mass (pumping) the muscles of the forearms with the help of isolation exercises, even if you use heavy weights. The nature of the exercises is not the same.

Exercises with dumbbells for forearms

Seated wrist flexion/extension with dumbbells using a regular grip. This exercise belongs to the isolating type - only one joint and one muscle group are involved. You need to do it this way: sit on a bench or other surface so that your thighs are approximately parallel to the floor. You need to hold the dumbbell by the handle with both hands (if there is not enough space for your palms, swing it wider). Hands with weights must be placed on your hips so that your palms face up. Now you can perform the exercise - lower and raise your wrists until they stop.

Seated wrist flexion/extension with dumbbells with a reverse grip (palms down). This exercise is also isolating.

But unlike the previous one, where the inner part of the forearms works, it uses another area of the arms - the outer part of the forearms. The starting position is similar, with the only difference being that the palms are facing down and the fingers are holding the weight. The amplitude of movements is constant - up and down until it stops.

Standing biceps curl with reverse grip. Despite the fact that in this exercise only one pair of joints works dynamically - the elbows (the wrists - statically), this exercise belongs to the basic (more specifically, special).

Execution: stand straight, holding dumbbells in your hands. When moving up, your palms should be pointing down toward the floor. When bending the elbow joints, the elbows themselves should be pressed to the sides. You need to raise your arms all the way, without lifting your elbows from your sides, and lower them until your arms are fully straightened.

The starting position is similar to the previous exercise, but when working, the palms should face each other, that is, the dumbbells are held predominantly vertically in the dynamic phase. You need to do this until your arms are fully bent, bringing the weights almost to your shoulders, but don’t forget about your elbows.

How to pump up your forearms on the horizontal bar

Using a bar during pull-ups can help you work your forearms a little by choosing the appropriate grip. But the most effective in this matter is hanging on a horizontal bar with weights.

Due to the fact that the hands have to hold on to the bar, the muscles of the forearms are in constant static tension, which leads to their pumping.

Additional weight only contributes to increased results. It can be attached to your belt using belts.

Exercises with an expander

There are several types of expander:

wrist (rubber, metal);
chest (with long springs and two handles).

In both cases, you can use your forearms, but the exercises will differ depending on the type of resistance band.

Carpal: you need to take it in your hand and just start squeezing/unclenching it as many times as necessary. For effective pumping, it is necessary to bring the forearms to a burning sensation.

Chest: It's a little more complicated here. As in the case of the exercise “flexion/extension of the wrists while sitting with dumbbells,” you need to sit down accordingly, placing both feet on one handle of the chest expander, and grasp the other with both hands in the same way as in the case of dumbbells. You need to perform flexion and extension of the hands. You can use different grips.

Jumping rope with weights

Thanks to the rotational movements of jumping rope, the forearms swing in the best possible way. As weights, you can use weights on your legs, arms or a vest with sand. Because more effort is required to jump, you naturally need to rotate your wrists faster. Therefore, jumping with weights is much more effective than jumping without it. You need to perform the exercise in several approaches, giving the muscles a rest.

Pro Tips:

It is better to use basic exercises first, then isolating ones;
During biceps exercises, do not move your elbows away from your sides;
Exercises for biceps (“Hammer”, biceps curl) can be performed simultaneously with both hands, alternately (one lowered, and only after that the second rose) or alternately (one lowered, and the second already rose);
The optimal number of repetitions in one set is from 8 to 12. If it is possible to do more, this indicates insufficient weight of the weights;
The optimal number of sets is 4 – 5;
For full muscle growth, it is necessary to rest for at least 2 days.

Why at home?

All of the above exercises are the best in the field of pumping up the forearms. The greatest results are achieved by following the described recommendations. At home, it is quite possible to pump up your forearms using sports equipment (dumbbells, expander, jump rope, crossbar) that do not require large material costs. The described exercises work not only the muscles of the forearms, but also the biceps of the arms, legs and butt (when jumping rope with weights), strengthen joints and ligaments (hanging on the horizontal bar, holding weights).

Video with Denis Seminikhin: training forearms at home

P.S Training program without equipment

Clickable

Be sure to read about it

Hi all! You are in the next useful issue of our site and today, the topic of conversation will be the question of how to pump up your forearms and is it worth pumping them up at all? This means conducting separate training sessions. Let’s say right away that it’s worth it, friends, otherwise this article would not have been written. We will tell you how to do it correctly and what training system to use for this purpose. Plus, we’ll look at some nuances and tips for improving the quality of training. Overall, your forearms should explode with strength and new growth after reading and applying this material! Go.

Dependence of biceps volume on forearm strength

Whatever anyone says, pumped up forearms are the calling card of a good athlete, which, unfortunately, not every fan of iron sports has. Very often you can notice athletes with forearms that immediately reveal their sloppy or fundamentally incorrect training. Guys with good biceps and completely undeveloped forearms look even more ridiculous and disproportionate. How is this possible, you ask? This, guys, is the first sign of useless and pointless steroid cosmetics.

We won’t talk about how it works in this article, but know one thing - naturally, you will never build huge biceps if you don’t know how to pump up your forearms. Progress in biceps training directly depends on how strong and strong your forearms are! Understanding this, by the way, can serve as an additional incentive for those who are not enthusiastic about forearm training, but who like to fanatically pump up their biceps.

And here's some evidence for you, friends. It’s no longer a secret that bodybuilding has become a scientific sport and all training methods have their scientific backing with facts. So, one of these facts suggests that how powerfully your muscle can contract is determined by the brain. And he, first of all, strives to protect you from possible injuries. So, for example, when performing a barbell curl, the degree of contraction of the biceps will depend on how strong your forearms are. Your biceps might be able to lift a 60-kilogram barbell, but if your hands have difficulty holding that weight, your brain will send a nerve signal to your biceps, weakening them so that you don't get a tendon injury. A simple conclusion follows from this: until your forearms increase their strength, it will simply not be possible to unlock the growth potential of your biceps!

How to properly pump your forearms

A very large number of amateur athletes do not train their forearms separately from other muscles. Most of them find that their forearms already get a good workout on arm or back days. Well, this is true, especially when performing pulling movements in back exercises. The forearms actually experience strong static tension there. But is it enough to increase the strength and mass of these muscles? The answer is, unfortunately, no.

And the point here is that the static load does not work like a pump and does not pump a sufficient amount of blood into the muscle. Statics is needed for other purposes, we will talk about them in separate articles. As for our forearms, in order to pump them up, we need to use a dynamic load with progressive weights, as, in principle, for all other muscles. It will not be enough to simply load the forearms as additional muscles in other basic exercises. They should be just like the same biceps, or chest, or shoulders, or any other muscle that you pump - lift the weight and lower it. And it’s stupid to say that you can pump up your forearms without loading them separately. After all, you don’t refuse separate biceps workouts just because they are also actively tensed during back exercises? It's the same here.

In general, there are about several dozen individual muscles in our forearms. But for our purposes, it is important to know about only three of them - the brachioradialis muscle, and the flexor carpi radialis and ulnaris muscles. It is their training that increases the strength and volume of the entire forearm as a whole.

Most of all the muscles of the forearm have an anatomical function, which is to ensure mobility of the hand and fingers. However, the brachioradialis muscle, the largest muscle, by the way, works as the main assistant of the biceps in flexing the elbow. Also, many smaller muscles of the forearm take part in this and work as flexors and extensors of the wrist. The remaining muscles function somewhat differently - their function is reduced to rotation and rotation of the hand relative to the axis of the forearm.

In general, if you come closer to the point, then as you can see, the muscles of the forearm are a very complex anatomical ensemble, which is simply unrealistic to train with the same type of statics! The forearms should be subjected to a varied load, including not only static, but also dynamic load, aimed specifically at the forearms, as the main working muscles. We are now talking about traditional wrist flexion and extension.

A set of exercises for the forearms

So, here we come to the most important thing - the practical part of the question of how to pump up your forearms. According to the complex proposed here, which consists of 4 exercises, we suggest you train for a month and a half, then you can take a break from targeted training of the forearms and return to it after 3-6 months.

Perform the exercises of this complex at the end of an arm or back workout. Of course, because of this, the training will be slightly delayed, but you have no other choice. You can temporarily reduce the number of exercises for your arms or back, depending on what you decide to train your forearms with, but for the forearms themselves, leave the number of exercises, sets and repetitions unchanged.

One more nuance. It is quite possible that your forearms will be much weaker than you expected. If this is the case, then it will be very difficult for you to train them at the end of your back or arm workout, since your forearms will get very tired only from static work. When faced with such a problem, set aside separate training days for training your forearms.

In the first three weeks of training your forearms using this complex, use weights with which you can perform 15 repetitions per set.

Starting from the fourth week, increase your working weights so that you reach failure in the range of 8-10 repetitions.

Rest between sets for 1-2 minutes in the first three weeks and 2-3 minutes in the last three weeks. * In the first exercise of the complex, perform a preliminary warm-up set with light weight.

Here, of course, the wrist flexor muscles are loaded.

Here the main share of the load falls on the largest muscle of the forearms - the brachioradialis.

Serves as a “refinement” to the previous exercise, as well as an “activator” of the upper forearms.

The final exercise of the complex, which will “finish off” the forearms as a whole and actively work the wrist extensor muscles.

Take note of our five tips, the implementation of which will significantly speed up your training process.

1/ Get a wrist expander and work with it in any free minute. This approach will ensure stable high muscle tone in your forearms.

2/ When training your back, forget about using wrist straps. Even if your hands get tired very quickly and, in your opinion, do not allow you to fully pump up your back, then belts will not help here. Truly significant increases in deadlift performance will only be available to you once your forearms are stronger. Therefore, it is better to lose weight on a barbell than to perform an exercise with belts.

3/ When performing wrist flexion and extension, make sure that the amplitude of your movements is maximum. You should feel a strong stretch at the bottom of the exercise.

4/ At the end of a workout that involved your forearms, be sure to stretch them. To do this, turn your hand with your palm facing up and with the other hand, pull your fingers down.

5/ Train your forearms 2 times a week, with a break between workouts of at least 2 days.

That's all, my friends. After a month and a half of such training, you will notice that your forearms have become larger and stronger. An even more pleasant bonus for you will be the fact that along with this, you will increase the working weights in all other basic exercises where the forearms act as assistant muscles.

Good luck to you in our difficult sport. Be sure to brag about your results in the comments below, not only we, but also other readers of this site will be happy about them.