Forearm muscles

Most bodybuilders often don't pay any attention to their forearms. This group is not trained at all or is limited to just a few approaches, usually for flexion and rotation of the wrists. But in vain! Of course, in nature there are individuals for whom this, even such a miniscule, load is quite enough. But for the majority of average athletes, additional forced specialization is necessary to form harmonious proportions with the muscles of the upper shoulder girdle.

The muscles of the forearm, along with the muscles of the lower leg, belong to the class of so-called “difficult muscles”. They are very difficult to train, since throughout their lives they are involved almost all the time in their daily work. For this reason, just like the shins, professional bodybuilders “bomb” them almost every day, doing 15-20 repetitions in their approaches.

The muscle group of the forearm consists of a large number of small-sized muscles involved in all kinds of movements performed in various exercises. Therefore, all variations of exercises that move the fingers to one degree or another are suitable for working it out. And this includes flexion and extension of the hands in the wrist joint, all kinds of pronation and supination - rotation of the hand in and out, squeezing the hand into a fist with force. In addition to dumbbells and barbells, block devices and all kinds of shock absorbers are quite suitable. In addition to the main training of the forearms, include in your “training diet” squeezing a tennis ball or a wrist (rubber or spring) expander. By the way, among the latter, foh expanders have proven themselves very well - an excellent choice for a real strongman.

Also be sure to include the following exercises in your training plan:

1. reverse biceps.
2. Zotman flexion.
3. Reverse grip biceps curl.
4. concentrated flexion and extension of the wrists on a Scott bench.
5. working with a thick bar.

All of these additions to your training plan will only have a positive effect on the growth of your forearms.