Forearm: Exercises and tips for effective training

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The forearm (lower arm) is a muscle group for which you do not necessarily need to include exercise in your fitness program.

If your program is well done, and if you have good genetic talents, the forearm will develop enough with the exercises for some other muscle groups that will be present in your program anyway.

But if genetics is not on your side, your hands are not well developed and you have problems with a good, strong and healthy grip – you can pay more attention to the forearms and include in your program exercises specifically for them to support their optimal development. .

In this article we will get acquainted quickly and briefly with the anatomy of the forearms and we will select some good exercises for them to enrich your program, if you need it.

Simplified anatomy of the forearm

The forearm is a group of very small muscles with close but still different functions for controlling the wrist and fingers. To make it easier, we can divide these muscles into two groups – flexors and extensors.

Folders are involved in the folding and pronation of the wrist, and unfolders in straightening and supination. Pronation and supination are terms for the rotation of the wrist, respectively, down and up.

Note: In fact, the muscles of the forearm are divided into several groups and parts – front and back, superficial and deep, etc., but we will not go into unnecessary detail, because they do not affect us in view of the topic of the article, and this is not a medical blog. It is enough to know that some of them fold the wrist and fingers, and another part unfolds them.

Why train your forearm?

As I mentioned at the beginning of the article, to develop well-shaped forearms, it is usually enough to simply train effectively – regular, intense and heavy training, including exercises for pushing, pulling and contracting.

And if that’s not enough – you can add some extra exercises, especially for the forearm.

In fact, the reason many people include extra strain on the forearm is not necessarily to increase its volume, but to improve their performance in exercises for other muscle groups.

In order for a workout to be intense and to successfully and safely take the heavy load in it, one must have a good, strong grip with which to control the weights, regardless of the exercise. And the forearm plays a key role in this.

Of course, a good training program will strengthen the grip over time, but if it includes special exercises for the forearm, it significantly speeds up the process.

Tips for effective forearm training

When it comes to performance tips, forearm training is not much different from other muscle groups – and here, gradual progressive exercise is the key to success.

It is expressed in a gradual increase in physical stress on the body, accumulated during training, in order to physically develop and improve results.

You don’t even have to put the progressive load right on the forearm exercises.

As long as you apply it completely in your training program – it will have an effect. Because by increasing the load, whether in back exercises, chest exercises or biceps exercises, you load not only them, but also a number of other muscles in the body, including those of the forearm.

That is why most people consider their usual training program to be completely sufficient for the development of the forearm, without spending extra time on it.

However, if you are one of those who need additional stimulus to develop this part of the arm, here are some effective exercises to help yourself:

4 effective forearm exercises

Attached to the name of each of them is a link to a video tutorial for proper implementation.

1. Fold for the forearm with a barbell behind the back

  • Take the weight with a reach behind your back, at the level of the gluteal muscles and take a starting position. The arms should be shoulder-width apart.
  • As you exhale, slowly lift the weight up. Elbows and shoulders should be fixed, movement should come only from the wrists.
  • Hold for a second and exhale, slowly return to starting position.

Note: If you feel pain or discomfort in the wrists, stop the exercise.

2. Folding for the forearm with a seat grip

  • Grab the weight with a grip and sit on the training bench.
  • Place your wrists comfortably on the edge of the bench.
  • Release your wrists and slowly lift them up.

Note: The exercise can be performed with a barbell or dumbbells.

3. Folding for the forearm with a seat extension

  • Grab the weight with a reach and sit on the training bench.
  • Place the underside of your forearms comfortably on your thighs.
  • Release your palms down and slowly raise them up.

Note: The exercise can be performed with a barbell or dumbbells.

4. Biceps flexion with extension

  • Grab the weight with a reach and tighten the abdomen and waist.
  • With outstretched arms, start bending at the elbows. The forearms should describe the full range of motion.
  • Slowly lower to the starting position without moving your elbows.

Note: The exercise can be performed with a barbell or dumbbells.

It is enough to add one or two of these exercises at the end of each of the upper workouts you have in your program.

In conclusion…

Indeed, one can build a full-fledged fitness program without it including special forearm exercises. In general, this muscle group is loaded well enough when performing the exercises for a number of others and with sufficient perseverance and continuous progressive load – will develop fully without additional help.

But if you’re not gifted with perfect genes, your hands feel weak, and the grip on the exercises is difficult and insecure, you can easily include a few extra forearm exercises in your program to help yourself.

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