The forearm is a small muscle group, the training of which many neglected. This is wrong, because a developed forearm not only makes the body more harmonious, but also increases the athlete's ability to exercise in other muscle groups. Today we will figure out what exercises the training of the forearm consists of, and why all this is necessary.
Why train your forearm?
The lion's share of athletes does not include forearm training in their class schedule. Usually, the main focus is on the broad shoulders, broad chest, massive quadriceps and, of course, biceps. However, experienced bodybuilders know that without training small muscles, the body will not look harmonious. In addition to the forearms, the calf muscles, the biceps femoris, and the posterior deltoid muscles also belong to the small muscles. Proper training of the forearm and other small muscles allows you to make the body not only more harmonious, but also stronger.
The forearm is responsible for all movements of the hand and grips. Therefore, if it is not sufficiently developed, then practically any exercise in which weights are taken by hands will be ineffective. The reason is simple - the forearm will get tired 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 neglect this muscle group, in the hope that it will receive stimulation from the study of other muscles. There is some truth in this, but there will be no particular 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 care as the plan for working out large muscle groups. Only with sufficient intensity of occupation and the use of a wide range of angles can the forearm grow.
Anatomy Excursion
Surprisingly, such a small muscle group includes many small muscles with various functions. The forearm consists of:
- Brachialis (brachial muscle) and brachioradialis ( brachioradial muscle). They are responsible for flexion of the elbow and stabilize the position of the forearm during flexion.
- Round pronator. This muscle supports the forearm when the elbow is bent and rotated.
- Long palmar muscle, radial flexor of the wrist and ulnar flexor of the wrist. Responsible for squeezing the palm.
- Elbow extensor of the wrist and short radial extensor of the wrist. Unclench a palm.
Thus, training the muscles of the forearm should include the study of all these muscles. Now it's time to consider specific exercises.
Wrists
This exercise can be done with a barbell, dumbbell, or even a block. The advantage of dumbbells in this case is that they are more accessible to homeworkers. In addition, with dumbbells it will be easier for those for whom the rotation of the wrist for any reason is unacceptable, and the use of a straight neck causes discomfort.
So let's get started. First you need to take the shell with a reverse grip (palms pointing to the body). Hands should be spread approximately shoulder width apart. Now you need to put your forearm on a bench or on your hips so that the brush hangs freely. Throughout the exercise, it should be motionless.
The movement is quite simple: lower the hands down, lift them back, while trying to achieve maximum height and good muscle contraction. As you can see, the amplitude of the movement is very small. Nevertheless, if you pull or swing the load, you can injure your hands. Therefore, it is worth performing the exercise carefully and as closely as possible.
Option "Behind the back"
If the study of the forearms on the bench or hips brings discomfort, then you can try to do flexion of the wrists while standing, with the projectile behind. In this case, it will be more convenient to work with a barbell. Since the arms will be located behind the back in order to make the bends a reverse grip, the arms will have to be deployed in the elbow joint, therefore, in fact, the grip will look like a straight line.
In order for the target muscle to be motionless, it must be pressed to the body. Work is done exclusively with brushes. You need to lift the projectile to the maximum muscle contraction. Performing the exercise in such a variation, you can save yourself from the pain that sometimes accompany athletes when performing the classic flexions described above.
Reverse grip wrists
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 activated. Having taken the dumbbells, the barbell or the handle of the block with your palms down, you need to allow the load to stretch the muscles well, then you should move upwards in order to minimize them. Over the entire range of motion, it is worth controlling the load and not allowing any rocking.
To make the exercise even more effective, you can try to hold the load at the top point for a couple of seconds. You can even reduce the weight of the projectile to make this possible.
Hammer flexion
Usually this exercise is used to work out the biceps, but it also serves as a great addition to the forearm training program. Hammer flexion, due to the specific location of the hand, in addition to the biceps, brachialis and brachioradialis are connected to the work. Thus, they allow you to hone the top of the biceps and increase the forearm.
Starting position: standing, hands with dumbbells along the body, palms to the body. Without supination of the forearm, you need to bend your arms, lifting the load to the shoulder. Holding up the dumbbells for a couple of seconds at the top, you can slowly lower them. The movement resembles working with a hammer, for which the exercise got its name. Exercise can be done both standing and sitting on a bench or chair.
Cross Hammer Bends
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 at the same time, then this is done exclusively alternately.
The training of the forearms at home, in the basic version, always includes the exercises described above. Now consider a few more specific training options.
Straight grip arms
A good alternative to hammer bending are direct-grip bends. Performing this exercise with dumbbells is inconvenient, so those who have a barbell usually include it in their training plan. Exercise is a simple lifting the barbell to the biceps, but with a direct grip (hands look down). Hands should hold the neck approximately shoulder width apart. In this exercise, it is important to follow the correct technique and to prevent sudden movements. For too heavy weights should not be chased.
To keep your forearm training 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 get the maximum load. The load should be distributed correctly. Too heavy a bar simply cannot be lifted by a direct grip.
Zottman Bends
A good exercise for those who are better suited to training the forearm with dumbbells. It allows not only to work out brachioradialis, but also to strengthen grip and improve neural connections. The starting position is the same as with hammer bends: an even stand with dumbbells, arms turned to the body. Then you need to turn your wrists so that the palms are looking forward, and with an exhalation, make a simple bend of the arms for biceps. At the top, the fun begins. After a short pause, you need to turn the hands with the palms down, and in this position, slowly lower the dumbbells. Thus, in the first phase of movement, the biceps work, and in the second, the brachioradialis muscle.
Grip training
Training the forearms helps not only increase their muscle mass, but also strengthen the grip. The easiest way to achieve this is, after each approach to the flexion of the wrists, linger at the point of maximum muscle contraction for 5 minutes, strongly squeezing the bar of the projectile.
Forearm grip training also includes working with an expander. In working with them, it is worth considering the following principles:
- The stiffer the simulator, the greater the effect it allows you to achieve.
- Before working with a hard expander, you need to warm up with a soft one.
- Recovery between workouts should take 3 to 5 days.
Training of hands and forearms with the help of an expander is as follows. First you need to compress the expander a 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 resting, you need to keep the shell in a compressed state. Well, in the third exercise you just need to squeeze the expander and do not let go until the fingers themselves open. Exercises can be done in 3-7 approaches, depending on your strength and rigidity of the expander.