How to pump up your forearms?

Massive forearms are a sign of the harmonious development of muscles and strength of the athlete. Functionally, they allow him to lift heavy weights.

To understand how to pump up your forearms, you need to study a set of special exercises that cause complete contraction of the target muscle group. It is optimal to pump these muscles after working on the biceps twice a week. Also necessary are not only isolated exercises, but also bodybuilding exercises of a wide range of coverage, including all the muscles of the upper shoulder girdle.

Why are these muscles trained?

Training is necessary so that the forearms do not become a weak link that limits the athlete. For example, training your back with weighted pull-ups or bench rows is impossible without a strong grip. An athlete working with extreme weights can only feel safe thanks to strong arms and an iron grip.

From an aesthetic point of view, large hands demonstrate physical strength. When the athlete is dressed, these are the muscles that remain exposed. Another reason to pump up the muscle group in question is symmetry. The whole body should look harmonious.

Best exercises:

The part of the arm between the elbow and the hand is:

1. wrist flexor muscles
2. wrist extensor muscles
3. brachioradialis muscle.

To obtain maximum results, it is necessary to train each group separately.

Extensor arm exercises:

1. extension with a barbell (at the wrist);
2. reverse grip curl:

1. with dumbbells;
2. on a block trainer.

On a specially designated training day, it is recommended to perform one such exercise at a time, alternating them for variety and progress. Technique is of great importance: palms should always face the floor. Hands are placed on your knees or on a bench. It must be performed until the muscles contract completely; bending halfway will not be effective.

This muscle group is located on the inside. It is the most massive and most noticeable.

Flexor exercises – wrist flexion:

1. with a barbell;
2. with dumbbells;
3. on a block trainer.

When performing exercises, you can fix your hands on a bench or on your knees.

This muscle is located on the outside near the elbow.

Exercises for the brachioradialis muscle:

1. curling (hammer) with dumbbells;
2. reverse grip curl:

1. on a block simulator;
2. with a barbell.

Grip training.

There are many ways to improve your grip during strength training and muscle building. In addition to a set of exercises directly for grip training, a good result is obtained by refusing to use straps in some exercises for the back muscles.

It is highly effective to perform a grip-lift of plates and a strong grip on the bar after each approach to bending the wrists. At the end of the approach, you need to bend your wrist into a contraction, squeeze the bar tightly and hold it for several seconds. It will be quite difficult to perform such an exercise after a standard approach, but it will help pump up the muscles, significantly increase grip strength and increase the intensity of the training program!

In addition to the described exercises, to achieve massiveness and strength of the arms, it is recommended to use additionally:

1. special rubber bracelet - it will increase resistance when bending/extending the hand;
2. working with a thick bar – it will create additional stress;
3. wrist roller – twisting forward/backward will give an excellent load on all these muscles;
4. carpal expander – develops hand and grip strength, allows you to pump up muscle volume;
5. punching bag - working with weighted gloves will stress the flexors;
6. jumping with a weighted rope is a good load on the outer surface of the arm.

Programs for forearm growth.

Often progress can stop (which is true for all muscles) and many athletes have a question about how to pump up their forearms further. To do this, you need to change the exercises and the pace of execution.

Separately, it should be said about the frequency of training for these muscle groups. Optimally twice a week is considered. The first is best after working on the biceps and the second is a separate day only for the forearms.

1. arm curls 3 sets, 14 reps:

1. with a barbell in your wrists;
2. reverse grip on a block machine;
3. with dumbbells (hammer);

1. with a roller: both ways, 2 approaches.

1. arm curls 3 sets, 14 reps:

1. in the wrists with dumbbells:
2. reverse grip:

1. 1. 1. with dumbbells;
      2. with a barbell.

1. wrist extension with barbell, 3 sets, 14 reps;
2. curls on a block machine, 3 sets, 14 reps:

1. in the wrists;
2. reverse grip.

By including these exercises in your training plan, you can quickly build up your arm muscles and get massive forearms, which will help you achieve higher performance in other exercises, and in iron sports in general.