Developed forearms are the key to a strong, masculine grip, as well as a good and aesthetically attractive appearance of the hands. Working with heavy weights in various exercises will also be much easier if you have a strong grip.
Probably, it is not necessary to say that the greatest result in training can be achieved by working out in the gym, but if for some reason you decided to exercise at home, read this article carefully and, perhaps, you can get a little closer to those Popeye forearms.
Anatomy of the forearm
This part of the arm includes a large number of small and larger muscles which include the pronators-supinators, shoulder-radial muscle, flexors and extensors of the wrist and fingers. The most voluminous, the brachyradialis, determines the size of the arm and its width below the elbow.
Exercises for the muscles of the forearms
On the horizontal bar
- Various hangs. Here the horizontal bar will be irreplaceable, which can be hung almost anywhere or find a replacement for it in the form of any object on which you can hang. Clinging to the horizontal bar with the upper grip, hold on as long as you can. Try, for example, to hang for at least a minute and in order not to be bored, do leg lifts in the hang, so you will also pump the abs also. To make it even more fun, throw a towel or a strong jacket over the crossbar and pull yourself up, holding on to the fabric as this will become more difficult to hold and will improve the grip strength.
You can also use a rope thrown over the horizontal bar. When hanging on a rope, the knuckles should look up in a tense state and forward in the initial state.
- “Pull-ups on the fingers“. We hold on to the horizontal bar only with our fingers and bending them we lift the weight of our own body. The implementation should be slow, in order to avoid injuries and not to shift the load from the muscles to the tendons. You need to do 6-8 repetitions in the set.
Dumbbells and kettlebells for forearms
- One of the best ways to increase the forearms and strengthen the grip is to carry weights in each hand, the so-called “farmer’s walk”. The exercise is a basic one, acting on all muscle groups, making, including your hands, just scream in pain and this is exactly what we need. The load can be anything heavy such as dumbbells, kettlebells and even buckets of sand, the main thing is that it is really heavy.
- Bending the hands in the wrist with dumbbells. You need to put your hands on the support so that the wrists hang over the edge, then lift the wrist from the dumbbells up and return to the starting position. The exercise is necessary for the development of wrist flexors.
- Extension of the arms in the wrist with dumbbells. Everything is the same as with the exercise above, only the hands need to be lifted up and the wrist extensors work, respectively.
- If there are collapsible dumbbells, you can remove the weight plates from one side to make a hammer and lift it with a wrist holding the disassembled part. The implementation is similar to the exercise “on a horizontal bar with a rope”, but it is a little easier, as the weight can be adjusted. You can perform standing, forward and backward.
In general, all exercises for “stubborn” and overworked muscles are performed at a slow pace, for example, if you decide to pump up your forearms with an expander:
- At a fast pace, after a week of training, you can easily do more than 100 repetitions, but you will not see an increase;
* At a slow pace, do 15-20 repetitions for 4 sets and growth will not take long.
Tip: To increase the forearm muscle even faster, many athletes use Dianabol or Superdrol for this purpose (depending on the desired goals of the growth), as with the use of these, you can rapidly gain strength increases and also grow the forearm muscles in a short spaced of time. You can find these substances within our online store with more details regarding their many great benefits for training and recovery.
Rubber bandages
It is quite convenient to pump your forearms with a rubber bandage, which can be found in many pharmacies:
- The exercise in this case is performed lying on the floor or mat, but you can also stand, fixing the bandage with your leg.
- A loop of the tourniquet is thrown over a stationary object, for example, for the leg of a sofa.
- The exercises in this case are performed lying on the floor or on a mat. The bandage should be on the outside at an angle of 90 degrees to the body (if the exercise is on the right forearm, the tourniquet is on the right, if the exercise is on the left, the tourniquet is on the left).
- You can swing both working with a wrist and with the whole forearm, as if you are fighting on your hands.
In this case, it is easy to adjust the load by approaching-moving away from the support or adding bandage loops.
How to pump up your forearms at home
The forearm, like the calves, are quite difficult to develop. They can “resist” loads for a long time, as we often use them in everyday life, so the only correct option for performing forearm exercises is a slow pace. Only in this way, the ligaments, of which there are a great many in this area, will not redistribute the load on themselves.
To pump up the forearms at home faster, you need to apply all the above exercises, practicing every second day and alternating them. Follow the technique of implementation and do not chase the scales. 2-3 exercises per workout will be enough with the use of supplementation for faster growth.
Be careful as the wrists of an unprepared person are quite fragile, so if you haven’t trained before, it’s too early to bend and unbend them using additional weight. First you need to strengthen them and train only after a thorough warm-up:
* Rotation of the wrists in both directions;
* Elbow rotations;
* Stretching of the hands and fingers.
If fighting your hands is not your sport, then limit yourself to a horizontal bar and a walk with kettle balls around the apartment or gym as this will provide progress.
For the ultimate and full-proof pumping of the muscles, supplements that promote excess nitrogen retention within the muscles are used. Anadrol is the most effective substance for this, as it promotes nitrogen retention, but also allows for major strength and power increases with some water retention also. This means that after a few weeks of using this substance you will see your muscles become much stronger and also swell up and grow like never before. To find Anadrol, you can visit our online catalog and purchase this amazing substance with home delivery.
