Ultimate Forearm Workout For Size

Here is the best ultimate forearm workout for size at home with dumbbells and bar. Learn why it is not easy to build forearms and exercise to do that.

Ultimate Forearm Workout For Size
Source: t-nation.com

In the development of muscles for bodybuilding, training the muscles of the forearm plays an important role and requires special treatment, organization and attention. The fact is that they are not so easy to puff in contrast, for example, from the biceps or muscles of the chest. To achieve results, a quality enhancement and increase in volume a well-designed set of special exercises are needed. This material will address issues related to how to pump the forearms, including a home training program.

To make the athlete’s body look proportionally developed, the development of these muscles is mandatory, despite the fact that they belong to the category of small and in comparison with the chest, shoulder and quadriceps are not so noticeable. It is also impossible to fully and harmoniously develop other muscle groups without strengthening the forearms: insufficient forearm training significantly complicates the task of making progress in training.

Why working on forearms is important

From the point of view of appearance, developed forearms play an important role, providing an impression of massiveness, strength, physical strength. Also, visually the body looks symmetrical (of course, if the other muscle groups are also pumped).

Do not forget about the impression on others, which are produced by bodybuilders in clothes, since in most cases they have opened their forearms and neck. And this can be called a weighty argument since a person with an ideal body in any society feels more confident and comfortable than others.

According to experts, regular training of this muscle group is also necessary from the point of view of safety, since they minimize the risk of injury during the execution of complex complexes. This applies, for example, to an exercise for the back, like pulling with extra weight, where you need a good grip, strength and strength of which depends on the muscles of the forearm. This is a difficult exercise and it, like any other with a lot of weight, can only be done with strong hands.

Anatomy of forearms

anatomy of forearms

The forearm is part of the arms from the elbow to the wrist. The muscular group consists of, brachialis muscle, flexors, round pronator, Brachioradialis muscle and extensors.

These are small muscles and are responsible for the rotation, flexion and extension of the arms in the wrist and elbow joints. The difficult anatomical structure further complicates the task of pumping the forearm. During the exercise, all the muscles of this anatomical group must be involved, all of the 5 muscle group in forearms.

Why it is hard to get big forearms

The name stubborn muscles, of the forearm, was due to their high resistance to stress. This is due to the fact that they are involved not only in everyday life but also in the training of other muscle groups. Therefore, development of the forearm is a laborious task that requires perseverance, regular training and great patience.

First of all, you need to determine the number of classes per week: two training sessions will be enough to harmoniously develop the muscles of the forearm. Each element of the complex is performed in three approaches, each with a repetition of 10-15 times. It is important not to forget about warm-up before training since the probability of injury is high during an intense workout. Also, one should not allow excessive stretching of the muscles within the peak range of the movements.

The best option is a combination of exercises for inflating the forearm with a training complex for the back and hands. But they should be performed at the end of the program, after working out the muscle groups of the back and hands, otherwise, training will not be effective.

It is not recommended to conduct more than two sessions weekly, since the minimum period for restoring this group of muscles is two days, the best option is three days. With regular overstrain of the forearm, the risk of pain syndrome in the chronic form in the wrist area increases.

Ultimate forearm workout for size

In the training program for building the forearm, there must necessarily be exercises to work out the entire muscle group. Specific elements and sequence of performance are recommended to change from occupation to occupation in order to improve muscle growth.

Next, the most effective and available exercises for the development of forearms in the gym and for home training will be considered.

Reverse grip barbell biceps curl

Reverse grip barbell biceps curl

This is same as the biceps curl but with reverse grip. Performed in a standing position, similar to training on the biceps, but with a reverse grip. The bar rises to the level of the shoulders, which must remain stationary. Then smoothly falls. In this case, the ascent is made on exhalation, the return to the starting position on an inhalation. Unlike the bicep exercise, in this case, the bar is taken with a lower weight, since the brachioradialis is weaker, but it is the main load that is on it.

Wrist curl with bar

Wrist curl with bar

It is carried out in the sitting position. The bar is taken by the lower grip, the forearms fall on the hips. The projectile descends downwards while keeping the neck firmly held, and the forearms should be slightly extended forward. After that, hands begin to work: slow bending and unbending at the wrists with low amplitude. It is important that the movements are smooth, without jerking and swinging the bar to avoid injury and stretching.

Standing Palms-Up Barbell Behind The Back Wrist Curl

Standing Palms-Up Barbell Behind The Back Wrist Curl

Performed in the standing position, the bar is behind the back. In this case, the palms are turned back. The bar is taken and flexion-extension of the hands in the wrists is performed without the involvement of the elbow joints. Exercise allows you to develop and wrist muscles. If the exercise number 2 when performing causes some difficulties, you can use this option.

Standing straight hand wrist curl

Wrist curl with barbell

It is an obligatory component of the training complex with dumbbells for this muscle group. This is one of the options for working with a barbell on the forearm, only instead of this projectile dumbbells are used. The latter is held in the lower position (like a hammer), during the upward movement, the pronation of the forearm is performed (turning the palms downwards). Then the projectiles are lowered in the reverse order of motion.

Seated wrist curl with dumbbells

Seated wrist curl with dumbbells

Another exercise, the bending of the hands in the sitting position – is performed similar to the training with a barbell, but with dumbbells. Also, it will be productive to train each hand alternately in a sitting position with dumbbells.

Working with hand grip strengthener

An ultra-rigid expander is used, the exercise of which is a good alternative for regular home training for the development of this group of muscles. A soft shell is used mainly for brushing, so in this case, it is important that it is rigid. It is also recommended to consult with the seller on the most appropriate expander for use in training on the forearm.

Hanging on the horizontal bar

The simplest training on the muscles of the forearms is a conventional hanging on the bar (recommended with a load). Regular execution of this exercise will make it possible to achieve tangible results in just a few months.
As for the cargo, it should be selected from the calculation of the time of the visa – no more than half a minute, otherwise, instead of volume and strength, endurance will develop.

Additional program elements

  1. Jumping with weight on the rope. During this 20-minute training, the external surface of the forearm zone is well studied.
  2. Working with a boxing bag is a blow. Also, the use of gloves with weights is recommended, since such exercises are an excellent load on flexors.
  3. Use a special rubber bracelet during training. It allows to increase the resistance of muscles, contributes to the strengthening and development of the mass.

In conclusion, one more recommendation: do not give up hard work at home even with regular training. Working with tools (drill, hammer and so on), moving heavy furniture is an excellent way to work out the muscles of the forearms.

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