Forearm training at home

The forearm is a small muscle group whose training is neglected by many. This is wrong, because a developed forearm not only makes the body more harmonious, but also increases the athlete's ability to exercise on other muscle groups. Today, we'll figure out what exercises the forearm consists of, and for what it's all needed.

Why train the forearm?

The lion's share of athletes does not include forearm training in their schedule. Usually, the focus is on the broad shoulders, the broad chest, the massive quadriceps and, of course, the biceps. However, experienced bodybuilders know that without the training of small muscles the body will not look harmonious. In addition to the forearms, the small muscles include calves, biceps femoris and posterior deltoid muscles. Proper training of the forearm and other small muscles makes it possible to make the body not only more well-coordinated, but also stronger.

The forearm is responsible for all movements of the hand and grip. Therefore, if it is not sufficiently developed, then practically any exercise in which burdening is taken by hands will be ineffective. The reason for this is simple - the forearm will tire faster than the target muscle. This feature of the forearm has another side - it develops when performing any exercises with weights. That is why many people neglect this muscular group, in the hope that it will get stimulation from working out other muscles. There is some truth in this, but there will be no special development of the forearm with this approach. Therefore, it is necessary to allocate a separate time for it. The forearm training program should be thought out with the same thoroughness as the plan for working out the large muscle groups. Only with sufficient intensity of training and using a wide range of angles can you make your forearm grow.

Excursion to the anatomy

Surprisingly, so small a muscle group includes many small muscles with different functions. The forearm consists of:

1. Brachialis (brachial muscle) and brachioradialis (brachial muscle). They are responsible for flexion of the elbow and stabilize the position of the forearm during flexion.
2. Round pronator. This muscle supports the forearm when bending the elbow and rotating it.
3. The long palmar muscle, the wrist flexor and the ulnar flexor of the wrist. Responsible for squeezing the palm.
4. The elbow extensor of the wrist and the short radius of the extensor carpus. Uncover the palm.

Thus, training the muscles of the forearm should include the elaboration of all these muscles. Now it's time to consider specific exercises.

Flexion of wrists

This exercise can be performed with a barbell, dumbbells or even a block. The advantage of dumbbells in this case is that they are more accessible for followers of home training. In addition, with dumbbells it will be easier for those for whom the rotation of the wrist is unacceptable for any reason, and the use of a direct fingerboard causes discomfort.

So, let's get started. First, you need to take the projectile with a back grip (the palms are directed towards the body). Hands should be placed approximately at the width of the shoulders. Now you need to put your forearm on the bench or on your hips in such a way that the brush hangs freely. For the duration of the exercise, it must remain motionless.

The movement is quite simple: to lower the brush down, lift it back, while trying to reach the maximum height and good muscle contraction. As you can see, the amplitude of the movement is quite small. Nevertheless, if you pull or swing the load, you can injure your hands. Therefore, it is necessary to perform the exercise carefully and as much as possible under control.

Option "Behind the back"

If the development of forearms on the bench or hips brings discomfort, then you can try doing wrist bending while standing, with a shell behind your back. In this case, it will be more convenient to work with the barbell. Since the arms will be behind your back to make the bend with the back grip, the arms will have to be deployed at the elbow joint, hence, in fact, the grip will look like straight.

To target muscle was immobile, it should be pressed to the body. The work is done exclusively with brushes. You need to raise the shell to the maximum muscle contraction. Carrying out the exercise in such a variation, you can rid yourself of the pain that sometimes accompanies the athletes when performing the classical flexions described above.

Bending wrists back grip

This exercise is performed in the same way as the first, only this time the palms are looking down (direct grip). Thus, the other side of the forearm is involved. Taking dumbbells, barbells or block handles with the palms down, you need to allow the load to stretch the muscles well, then move upwards to reduce them as much as possible. On the entire amplitude of the movement it is worthwhile to monitor the load and not allow any swaying.

To make the exercise even more effective, you can try to delay the load at the top point for a couple of seconds. You can even reduce the weight of the projectile, so that it is possible.

Hammer Bending

Usually this exercise is used to work out the biceps, but it also serves as an excellent addition to the forearm training program. Hammer curls, because of the specific location of the brush, except the biceps, connect to work brachialis and brachioradialis. Thus, they allow both the top of the biceps to hone and the forearm to increase.

Starting position: standing, hands with dumbbells along the trunk, palms to the body. Not suppinging the forearm, you need to bend your arms, lifting the load to the shoulder. Having detained dumbbells for a couple of seconds at the top, they can be lowered slowly. The movement resembles work with a hammer, for which the exercise and got its name. Exercise can be done both standing and sitting on a bench or chair.

Cross hammer bending

This exercise, according to many athletes, is more effective than the previous one. Its difference consists only in the fact that the arms are bent not from the side, but from the front. That is, the projectile moves parallel to the torso towards the opposite shoulder. If the previous exercise could be performed with both hands simultaneously, then this is done only alternately.

Training forearms at home, in the basic version, always includes the exercises described above. Now consider a few more specific training options.

Bending hands with a straight grip

A good alternative hammer bending is bending with the bar direct grip. Doing this exercise with dumbbells is inconvenient, so usually it is included in their training plan those who have a bar. Exercise is a simple lifting of the bar to the biceps, but with a straight grip (hands look down). Hands should hold the neck approximately at the width of the shoulders. In this exercise, it is important to monitor the correct technique and not to allow sudden movements. It is not worth chasing too heavy scales.

To train your forearm to be as isolated as possible, it is recommended that you do this exercise on Scott's bench. In this case, the movement will be most comfortable, and the muscles will receive the maximum load. Load should be distributed competently. Too heavy barbell to lift a straight grip just will not work.

Bending of Zottmann

A good exercise for those who are more suitable for training the forearm with dumbbells. It allows not only to work out the brachyaradialis, but also to strengthen the grip, and improve the neural connections. The starting position is the same as with the hammer bend: an even bar with dumbbells, hands turned to the body. Then you need to turn your wrists so that the palms look forward, and with an exhalation make a simple bending of the hands on the biceps. At the top, all the fun begins. After a short pause, you need to unfold the palms of your hands down, and in this position, slowly lower the dumbbells. Thus, in the first phase of the movement, the bicep works, and in the second - the brachial muscle.

Snatch Training

Training forearms helps not only to increase their muscle mass, but also to strengthen grip. The easiest way to achieve this - after every approach of wrist flexions, stay at the point of maximum muscle contraction for 5 minutes, strongly squeezing at this neck of the projectile.

Training forearms on grip strength also includes working with an expander. In working with them it is necessary to take into account such principles:

1. The stiffer the simulator, the more effect it allows to achieve.
2. Before working with a hard expander, you need to warm up with a soft expander.
3. Recovery between training sessions should take from 3 to 5 days.

The training of the hands and forearms with the help of an expander looks like this. First you need to compress the expander the number of times equal to 2/3 of your maximum. Then, after a 3-minute break, repeat the exercise. The second exercise is identical to the first, with the only exception, that instead of rest you need to keep the projectile in a compressed state. Well, in the third exercise, you just need to squeeze the expander and do not let go until your fingers break open. Exercises can be done on 3-7 approaches, depending on your strength and rigidity of the expander.