Forearm training requires special attention and discipline when performing, since the forearms are an important part of a harmoniously developed musculature. Try this elaborate program for maximum forearm development.

Many do not consider forearm training as an important element of the overall training of the entire muscle complex. Huge shoulders, broad chest, and powerful quads are the goal of most bodybuilders in any gym, but what about the rest? Small muscle training is what completes the development of the entire muscle complex of your body.
The biceps femoris, calves, posterior deltoids, and forearms are among the small muscles that, with proper training, can make your body more harmonious and proportionate. It is thanks to these muscles that you can win or lose a bodybuilding contest, or simply arouse the admiration of others.

Consider what massive shoulders are if you don’t have a pair of well-developed forearms. Not only will they improve your appearance, you will also be able to develop the strength you need to lift weights and subsequently gain mass in other areas such as your back, shoulders, and biceps.

Of course, the forearms get some stimulation from curls, pulls, and up/down presses, but in order to reach the full potential of the forearms (especially if they are your weak point), you need to add special sets of exercises to your training program. This does not mean that you can limit yourself to a few random movements for the forearms, performed carelessly and half-heartedly.

Forearm training requires special attention and discipline when performing a set of exercises in a sitting position or with a bench press. A well-thought-out plan that includes the right amount of exercise at the appropriate intensity, as well as the use of various angles, is the best way to achieve maximum muscle development.

A bit of anatomy
Surprisingly, the forearm is a complex group of small muscles with multiple functions. The brachialis (shoulder muscle) and the brachioradialis (brachioradialis muscle) are responsible for elbow flexion and support the forearm during flexion. The pronator round supports the forearm during rotation as well as during elbow flexion.

Flexor muscles (long palmar muscle, flexor carpi radialis and flexor carpi ulnaris) compress the palm, while the extensor muscles (extensor carpi ulnaris and extensor carpi radialis brevis) unclench it. A comprehensive program should include movements for the full development of the muscles of all parts of the forearm.

Pumping up steel forearms!
Now that you know about the anatomy and mechanisms of movement, let’s figure out how to pump up the forearms. The presented movements and exercises are designed to get the maximum result every time you visit the gym. Remember that it is always necessary to use the correct technique and not to lift too much weight so as not to risk your safety.

Wrist flexion
Basic wrist flexion (flexors work more) can be done with a barbell, block, or a pair of dumbbells. The advantage of dumbbells is that they can be used when the coach restricts wrist rotation and when it is difficult to use a straight bar.

Grab a weight approximately shoulder-width apart and place your forearms either on a bench or on your thighs so that your hands can drop down towards the floor.
To begin, extend your forearms and lower the weight down while firmly holding the barbell. Reverse the movement and return the hands up to achieve a strong muscle contraction. The range of motion will be small, so do not jerk or swing the load to avoid injury.

Tip: For those who find the position of the forearms on a bench or on their knees a little uncomfortable, you should try curling your wrists behind your back. In a standing position with an overhand grip, hold the barbell behind your thighs.
Press your forearms against your buttocks for extra support and, using only your hands, lift the bar up until your muscles contract. Doing the movements in this way can sometimes reduce the pain that some people feel in the stretch position when doing the traditional wrist curl.

Wrist flexion с обратным хватом
Wrist flexion с обратным хватом выполняется так же, как и обычное сгибание запястий, только ладони смотрят вниз, и работают разгибающие мышцы.

Hold a barbell, pulley, or dumbbell over a bench or hips with palms down, allow the weight to stretch the extensor muscles, then reverse upward to achieve muscle contraction. Remember to control the movement and not swing the load.

Tip: For more intensity on a rep, try holding each contraction as you lift the bar up for a few seconds. You don’t have to use a heavy load and the results will be worth it!

Hammer-style arm curl
Hammer-style curls are usually used in biceps training, but they are also a great addition to a comprehensive forearm muscle development program. Hammer curls work the brachialis and brachioradialis along with the biceps to help develop the top of the biceps.
Simply hold your arms with a pair of dumbbells along your torso with your thumbs pointing down. Without supinating the forearms, bend your arms and lift the load to your shoulder – the movement should resemble the work of a hammer. Lower your arms, then repeat.

Tip: Another way to do this exercise (and some find it more effective) is to use hammer style cross curls. Perform the movements as above, but instead of bending along the body, bend through the upper body towards the opposite shoulder. Alternate hands.
Reverse Curl
A great alternative to the hammer curl is the reverse barbell curl. Perform a barbell curl like you would for a biceps workout, only with a reverse grip on the bar about shoulder-width apart. Make sure you stick to the exact technique of the exercise and use a medium weight load.
Tip: For best results with isolated forearm training, try reverse curls on a Scott bench. So you will not only fully practice the movements, but also ensure the isolation of the trained muscles. In this case, also choose a load of moderate weight, because it is extremely difficult to perform this exercise with a heavy load.
Grip training
There are many ways to improve your grip when training for strength and building muscle in your forearms. A set of exercises to train the grip, the lack of straps in some exercises for the back muscles and the grip-lift of plates are just a few ways to develop the muscles of the forearms.
One of the most suitable way is to have a firm grip on the bar at the end of all wrist flexion sets. For example, after each set, bend your wrist into a contraction position, grip the bar firmly, and hold for five to ten seconds. After the standard set, this exercise will be quite difficult to complete, but it will increase the strength of your grip and add intensity to your forearm training program!