The forearm is the part of the arm from the wrist to the elbow. The strength of the muscles in this area is determined by the strength of the grip of the hand. That is why most athletes need to have strong arms, and for this it is necessary to pump up the muscles of the forearm correctly. There are many different exercises that can help build muscle in the forearm. What are these exercises and how should they be performed by novice athletes?
It is necessary
Barbell
Instructions
Step 1
First of all, these are exercises for flexing the wrists on a horizontal bench while fixing the forearms. With this exercise, you can well develop the flexors of the forearm, namely the internal muscles. To do this, you need to stand in this starting position: spread your legs and put your hands and forearms on the bench, sit on it so that your wrists hang down at the edge. With the lower grip, you need to take the barbell, placing your hands as close to each other as possible.
Step 2
Now we move on to execution: bend the wrists and lower the barbell down. Relax the grip and hold the barbell with only your fingers, while the bar should be lowered as low as possible. Then you need to raise the bar high. For beginners, the weight of the bar should be light. Then it can be increased a little.
Step 3
The second exercise, which is necessary in order to pump up the muscles of the forearm, will be a little more difficult than the first, so it will need to be carefully considered. This is an exercise to bend the wrists behind the back. It is necessary to increase the strength and volume of the forearm flexors. To do this, you need to stand with your back to the barbell, and spread your arms shoulder-width apart, take the barbell with your palms down. Hands should be in a static position while fingers and hands work.
Step 4
The bar “rolls down” on the fingers and when it moves to the extreme phalanges, it is necessary to return the bar of the bar to the palm and lift it back and up. In this case, it is necessary to lift the bar only when the muscles of the forearm are tense to the maximum. The bar is lifted as high as possible.
