In the development of muscles, training the muscles of the forearm plays an important role and requires special attitude, organization and attention. The fact is that they are not so easy to pump up, unlike, for example, biceps or chest muscles. To achieve results - high-quality strengthening and increase in volume - you need a well-designed set of special exercises. This material will discuss issues related to how to pump up your forearms , including a home training .
In order for an athlete’s body to look proportionally developed, working out these muscles is mandatory, despite the fact that they belong to the “small” category and are not so noticeable compared to the pectoral, shoulder and quadriceps muscles. It is also impossible to fully and harmoniously develop other muscle groups without strengthening the forearms: insufficient training of the forearm significantly complicates the task of achieving progress in training.
Why is such training necessary?
In terms of appearance, developed forearms play an important role, providing the impression of massiveness, power, and physical strength. Also visually the body looks symmetrical (naturally, if other muscle groups are pumped up).
We should not forget about the impression on others that bodybuilders make in clothes, since in most cases it is the forearms and neck that are exposed. And this can be called a compelling 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 a safety point of view, since it minimizes the risk of injury during complex complexes. This applies, for example, to an exercise for the back such as pull-ups with additional weight, where you need a good grip, the strength and strength of which depends on the muscles of the forearm. This is a difficult exercise and, like any other with heavy weight, can only be performed with strong arms.
Advantages of the Art Of Pain studio
- Specialists . Our artists have an artistic education and create original sketches for applying tattoos to the outer and inner sides of the forearm.
- Price . We have reasonable prices for original works. The cost depends on the size of the drawing and complexity. The approximate price for a medium-sized tattoo 15x15 cm is 6,000 rubles. A simple geometric figure up to 3 cm2 in size will cost 3,000 rubles. An inscription or a simple drawing that will fit on a 10x10 cm area costs 5,000 rubles.
- Safety . We carefully observe sterility standards. Masters use disposable gloves and needles. The premises are quartzed and cleaned.
Anatomy
The forearm is the part of the arms from the elbow to the hand. The muscle group consists of:
- brachial muscle - brachialis;
- flexors;
- pronator teres;
- brachioradialis muscle – brachioradialis;
- extensors.
These muscles are classified as “small” and are responsible for rotation, flexion/extension of the arms at the wrist and elbow joints. The complex anatomical structure further complicates the task of pumping up the forearm. During the exercise, all the muscles of this anatomical group, of which there are only five, should be involved.
Questions about the training[edit | edit code]
Seated Wrist Curls
YOUR QUESTION:
Do you need to target your forearms? I do at least 16 biceps sets per week. Perhaps this is enough to develop grip strength?
ANSWER:
In fact, holding weights while doing biceps curls puts a lot of stress on your forearms. So, your grip strength will increase as your training equipment increases. However, we are talking about a static load, which does not bring progress in volumes.
To increase the mass of your forearms, you should do dynamic wrist curls at the end of your arm muscle training. At first, do this exercise while sitting. Well, when you reach a solid weight, move on to the advanced standing version. The exercise is similar to a behind-the-back barbell shrug, but you need to lift the bar, not your shoulders, by bending both wrists. Start mastering the exercise in the Smith machine. Do 4-8 sets immediately after biceps exercises.
YOUR QUESTION:
Is it necessary to pump up the front deltoids separately?
ANSWER:
In fact, the front deltoids already receive enough load when performing heavy bench presses. Attempts to add a couple of targeted movements for these beams into the training program usually lead to overtraining. However, these days, many beginners suffer from a congenital lack of mass in the deltoid muscles and especially their anterior bundles. This feature of the build can become a serious obstacle when mastering all types of “chest” presses. If your working weights in such presses refuse to grow, add 1-2 targeted exercises for the anterior bundles to your delta training. Do them for 3 weeks in a row, then take a week break. If your bench press results have improved, you are on the right track.
Super advice
Gunar Peterson
Unfortunately, weak forearms are a bottleneck for many amateurs. Some people simply do not know that a weak grip reduces the working weight in biceps exercises. Conversely, the more you grip the bar, the more weight you can lift. I advise my students to target their forearms on leg day. Since you are not bothered by arm fatigue, you will be able to complete at least 12-15 sets.
Useful information and recommendations
The “stubborn” muscles their name because of their high resistance to stress. This is due to the fact that they are involved not only in everyday life, but also in the process of training other muscle groups. Therefore, developing the forearm is a labor-intensive task that requires persistence, regular training and a lot of patience.
First of all, you need to determine the number of classes per week: two workouts will be enough to harmoniously develop the muscles of the forearm. Each element of the complex is performed in three approaches, each repeated 10-15 times . It is important not to forget about warming up and warming up before training, since the likelihood of injury is high. Also, avoid overstretching the muscles at the peak range of motion.
The best option is to combine exercises for pumping up the forearm with a training complex for the back and arms. But they should be performed at the end of the program, after working out the muscle groups of the back and arms, otherwise the training will not be effective.
It is not recommended to conduct more than two sessions weekly, since the minimum period for recovery of this muscle group is two days, the best option is three days. With regular overstrain of the forearm, the risk of chronic pain in the wrist area increases.
How to pump up your forearms at home
If you don’t have time for additional movements in the gym or don’t go there at all, you can put a good load on your forearms at home.
What exercises to do
Hanging on the horizontal bar
This simple exercise perfectly pumps up the muscles of the forearms and increases grip strength. Grab the horizontal bar with an overhand grip, hang and hold on as long as you can.
It’s better to immediately time yourself so that you have the motivation to hold out longer. If your palms are sweaty, use magnesium to prevent slipping from the horizontal bar.
Squeezing the wrist expander
This is a simple and fairly cheap home exercise machine that you can use in any free time. To begin with, it is better to buy an adjustable expander to understand how much resistance you can work with. For example, a model in the form of tongs with plastic handles, as in the video.
Perform 15–20 expander compressions with each hand. Set the resistance in such a way that you finish the set with effort, but without pain.
Cranking the hand trainer
You can buy such a simulator or make it yourself from a stick, rope and some kind of weight - dumbbells or a bottle of sand.
Bend your elbows, raise your forearms until they are parallel to the floor and twist the handle of the exercise machine first towards you so that the rope is completely wound around it, and then in the opposite direction. Work for 30–60 seconds.
How often to exercise
Perform forearm strength training 2-3 times a week with a rest day in between. Start with one set of each exercise to avoid overloading your muscles and injuring your wrists.
As you get used to it, increase the number of approaches to three. Gradually increase the hanging time, the resistance of the resistance band, and the weight on the rope of the machine.
Working with a barbell
Exercise No. 1 . Reverse grip barbell curl
Performed in a standing position, similar to biceps training, but with a reverse grip. The bar rises to the level of the shoulders, which must remain motionless. Then it goes down smoothly. In this case, the rise is done while exhaling, returning to the starting position is while inhaling. Unlike the biceps exercise, in this case a barbell with a lighter weight is used, since the brachyradialis is weaker, and it bears the main load.
Exercise No. 2. Seated Wrist Curl
Performed in a sitting position. The barbell is grasped with an underhand grip and the forearms are lowered onto the hips. The projectile goes down, while the bar must be held firmly, and the forearms must be slightly extended forward. After this, the arms begin to work: slow flexion and extension at the wrists with a low amplitude. It is important that the movements are smooth, without jerking or swinging the barbell to avoid injuries and sprains.
Exercise No. 3. Standing behind-the-back wrist curl
Performed in a standing position, the barbell is behind the back. In this case, the palms are turned back. Take a barbell and perform flexion-extension of the arms at the wrists without the participation of the elbow joints. The exercise allows you to develop the muscles of the wrist. If exercise No. 2 causes certain difficulties when performing, you can use this option.
Denis Semenikhin. Forearm workout
Why is it worth additional training for your forearms?
Unlike the biceps and triceps, which are always given attention at the end of the workout, few people remember the muscles of the forearms.
Yes, they already work in almost all movements with free weights and on the horizontal bar, but additional pumping still won’t hurt. Even when combined with regular strength training, isolated forearm movements provide D. J. Szymanski, J. M. Szymanski, J. M. Molloy. Effect of 12 weeks of wrist and forearm training on high school baseball players / Journal of strength and conditioning research good increase in strength. This means that you will be able to hold on to the bar longer during pull-ups and do deadlifts without the risk of suddenly letting go of the projectile from your hands.
In addition, pumped up forearms look cool and harmoniously combine with large biceps and deltoids.
Work with dumbbells
"Zottman Curls"
It is a mandatory component of a training complex with dumbbells for this muscle group. This is one of the options for working with a barbell on the forearms, only dumbbells are used instead of this apparatus. The latter are held in the lower position (like a hammer); during the upward movement, the forearm is pronated (turning the palms down). Then the projectiles are lowered in the reverse order of movements.
Seated Wrist Curl
Another exercise - bending the arms in a sitting position - is performed like a similar training with a barbell, but with dumbbells. Also, training each arm in turn in a sitting position with dumbbells will be effective.
The best exercises for training your forearms
The best exercises for creating beautiful forearms are:
- Lifting the barbell onto the biceps with a reverse grip (works: forearm extensors + brachioradialis muscle). As we remember, the brachioradialis muscle is the BIGGEST muscle in our forearms.
- Forearm curls with a barbell/dumbbells, sitting on a bench (work: ulnar and radial flexors).
- Pronation (turning inward) of the hand with a one-sided dumbbell or strap (work: two pronators of the hand).
These exercises are the BASIC ones for shaping your forearms, but there are a few additional exercises (variety, but less effect).
- Hammer curls for biceps.
- Supination of the hand with a dumbbell or strap (turning the hand outward).
- Various static weight-bearing exercises + expanders.
- Forearm extensions with a reverse grip while sitting on a bench.
Working with an expander
A super-hard expander is used, exercise with which is a good alternative for regular home workouts to develop this muscle group. A soft projectile is used mainly for working on the hand, so in this case it is important that it be hard. It is also recommended that you consult with your retailer regarding the most suitable resistance band to use in forearm training.
Beautiful tattoos on the forearm: stylish ideas
Choosing a suitable design is usually very difficult, because you are not going to apply it for a day or two. In this case, some nuances should be taken into account. First of all, you personally should like the image on the tattoo. In addition, the size of the selected pattern is not unimportant.
If it turns out to be too large or, on the contrary, small, it will not look very attractive. Therefore, experts advise first printing the pattern on a sheet of paper, applying it to your forearm and evaluating the result.
It is also important to find out what the meaning of the design you choose is. There may be various nuances that can change the meaning of a particular tattoo. Therefore, give preference to exactly what is closest to you and best characterizes you. At the same time, do not forget that this interpretation should be relevant to you years later.
Animal tattoo on forearm
The size of the forearm allows you to apply the image of any animal here. Among the common options is the lion, which is the personification of courage, power, pride and justice. But the image of a lioness has a slightly different meaning. It is believed that such a tattoo will symbolize women's happiness and the joy of motherhood.
You can often see a cat on the forearm, which indicates the independence and intelligence of the owner of such a tattoo. Although you can find other, more contradictory interpretations of this image. For example, the Indians have a belief that a cat is the personification of evil forces or even theft. But the Greeks and Romans associated this animal with freedom. If we delve deeper into the religious connotations of such a drawing, then Christians have long endowed this animal with demonic powers.
The image of a fox can also be interpreted in different ways. But most often it symbolizes cunning, the desire for self-improvement, business acumen and temptation. With a fox tattoo, girls can express their playfulness and sexuality.
It is customary to treat the image of a wolf with respect, since this animal is considered smart, purposeful and decisive. Therefore, if you cannot call yourself brave and decisive, then this tattoo is definitely not for you. But for purposeful leaders it will come in handy.
Flower tattoo on forearm
People have always endowed flowers with a special meaning and equated their image with a symbol of rebirth and femininity. But depending on the type of flower, such a tattoo can have different meanings.
When applying a rose tattoo, it is important to pay attention to its color. So the red rose is a symbol of passion and love. The white flower represents the purity and innocence of the girl. A black flower can be interpreted as a difficult state of mind, depression or pain.
Girls who constantly explore the world and strive to study spiritual practices can choose a tattoo in the form of a lotus flower. If we consider the meaning of such an image, it is also dual. On the one hand, the lotus is a symbol of life and creative nature. But another meaning of this symbol is death and resurrection.
Additional program elements
- Jumping with weights on a skipping rope. During this 20-minute training, the outer surface of the forearm area is well worked out.
- Working with a punching bag - punches. The use of weighted gloves is also recommended as these exercises provide excellent flexor work.
- Using a special rubber bracelet during training. Allows you to increase muscle resistance, promotes strengthening and development of mass.
In conclusion, one more recommendation: you should not give up hard work around the house, even with regular exercise. Working with tools (drill, hammer, etc.), moving heavy furniture is an excellent way to work the muscles of the forearms.
Igor April 15, 2016
Popular style trends among men with examples
Guys often choose the realism style for tattoos. A good master is able to create the effect of a living drawing using gradients, plays of light and shadow, and features of muscle relief.
Images made using the dotwork technique look stylish and original. Such pictures are filled with separately located dots. The higher the element density, the darker the area appears.
Trash polka is chosen by individuals independent of public opinion. Such people can be aggressive and hold unconventional views. The main color in this style direction is black. Additionally, red is added, which imitates drops of blood.
A tattoo is an expression of a person’s will, character and inner world.
Geometry is suitable for punctual people with developed logical thinking. The owners of such tattoos are practical individuals who rely on reason rather than feelings.
For lovers of small drawings, minimalism is suitable. Inscriptions and life mottos are often written in this style.
Traditional fashion style originated in America. Sailors were the first to make such tattoos, believing that the design would protect them from dangers while sailing.
Old school is now used less frequently. Representatives of male professions got tattoos in this style: miners, fishermen, sailors. The type of activity of the owners is reflected in the main plots of this direction.
Drawings in the styles of biomechanics and bioorganics are suitable as tattoos for men. In the first case, a mechanism hidden inside the human body is depicted. Gears and pistons are drawn next to muscles and bones. The second shows the tissues of the human body. The muscles and skeleton are drawn in detail.
Why are the muscles of the forearm and hand needed?
From the point of view of girls, forearm muscles and powerful hands are the standard of beauty among men. This is an indicator that you are a male. When she was born, her dad did everything around the house. He had a belly and powerful arms that told her that daddy was strong.
From a male point of view, the muscles of the forearm and hand allow you to hold heavy objects in your hands. The better they are developed, the better the grip. The grip is usually well trained in wrestlers, as well as powerlifters and athletes.
Why pump your forearms , you ask. We present a couple of convincing arguments:
1. Developed forearms will make your arms look natural. Ideally, the forearms from the side should be the same width as the deltoids, as well as the biceps and triceps combined. If the forearm is smaller in volume (even visually), then this muscle is lagging behind, therefore it needs to be pumped.
2. The muscles of the forearms allow you to support weight, and the more muscle mass you want to build, the larger your forearms should be.
3. The muscles of the forearm take the blow. All fighters have them too. A strong hand with weak forearm muscles, piercing into a punching bag, will immediately make itself felt either by pain or discomfort.
