The most effective ways to pump forearms from world experts

Nine experts will share their best techniques.

Content

• What physical exercises are more preferable for you?
  • Isolation exercises for the forearm
  • Sledgehammer exercises
  • Special wrist exercise machine
  • Get fit more often
  • There must be many options
  • Develop grip
  • A set of 5 exercises for pumping the forearm
  • Wrists
  • Pick the right weights

What physical exercises are more preferable for you?

Isolation exercises for the forearm

Mark Dugdale – Professional Bodybuilder, Member International Federation of Bodybuilding and Fitness (IFBB)

An excellent exercise is to bend your arms with a back grip in block simulator. However, this will not be enough for intense muscle growth and will need to be combined with other equally effective exercises. It’s important to do so-called supersets – sequential continuous execution two or more different exercises (without rest).

Also, bending along with the first exercise is great. wrists behind your back while standing. For starters, it’s 10-12 reps per set.

Immediately reduce the load by exactly half and complete the maximum possible number of repetitions. Result of this training will be clearly visible on the biceps and will strengthen the muscles of the hands. Take a short break and continue to perform the superset, consisting of 4 approaches, again – advises Mark Dugdale.

Sledgehammer exercises

Akash Vaghela – Bodybuilding Trainer

To maximize muscle building forearms, you need to try to do almost everything possible ways to use a sledgehammer. It means you will must perform several types of exercises in a row.

With a sledgehammer, you can perform supination and pronation (rotational brush movement), as well as a combination of radial and ulnar abduction with brushes. Think about what professions people can boast of strong hands? Mechanics come to mind climbers, as well as professional competitors, to for example, powerlifting. And what do they have in common? All of them almost constantly in my work I engage the muscles of the forearm and Hands.

1. Pronation and supination.

2. Radial and ulnar abduction with brushes.

It is necessary to perform 3-4 sets of 10-20 repetitions and at the moment of the greatest tension do a short pause. Don’t forget to do this is an exercise in both directions.

Try to do more repetitions over time. To to complicate the process, grasp the handle of the sledgehammer further from it metal head. You can make notes with a marker on the handle, to keep track of your progress.

When you feel strong enough already, try grasp the edge of the handle and touch the head on an outstretched arm sledgehammers of your nose.

As a result, the muscles of the forearm will increase in volume.

Here is your program:

Day number 1 – bending the arms in the wrists with a barbell or dumbbells.

Day No. 2 – radial and ulnar abduction with brushes, using sledgehammer.

Day No. 3 – pronation and supination using a sledgehammer.

After a productive workout, be sure to stretch your muscles. forearm – Akash Vaghela.

Special wrist exercise machine

Nick Tumminello – Strength Training Specialist

You can make such a video yourself, just take metal rod and fix in the middle the rope on which the load will be suspended. This is a great workout for the muscles of the forearm, which can be carried out both in the hall and at home. It lies in the fact that you need to work with your hands forward and back (from yourself and to yourself).

You also have the ability to control weight and gradually customize it for yourself. It is worth noting that the heavier the rod or load, the harder the exercise.

To achieve good results, you can perform 2-3 approach for 40-60 seconds with an interval for a rest of 3-4 minutes. Here the main thing is not the number of repetitions, but the time spent. AT the process of doing the exercises must be changed direction of travel.

Grasp the handles and keep your arms extended in front of you while standing on the bench. Start lowering and raising this roller with the load in moment of raising make sure that when raising the hand were on the same level with the shoulders.

Do not let the load touch the floor until the time required for execution approach didn’t end – Nick Tumminello

Get fit more often

Lee Boyce – Strength Training Specialist

We can list almost all types of exercises, but for In order for your forearm muscles to develop, you must also swing your back. So if you want to have strong hands, then you will have to pull up several times a week. Believe me, this is completely not difficult.

Performing pull-ups, you will become not only more resilient, but In addition to arms, you can also strengthen your back muscles.

Follow these tips and you will succeed:

1. Normal grip pull-ups
2. Reverse Grip Pulls
3. Increase the number of repetitions
4. Use weights once a week.

If you follow these recommendations, the result is not keep you waiting long.

And something else. Sometimes there are people who have enough poor circulation of the muscles. This is especially true for the muscles of the arms and lower legs, as they are distal limbs. In these In cases Lee Boyce advises to attend massage sessions more often. So don’t forget about it!

There must be many options

Christian Thibaudeau – Power Specialist training

I bet that many of you would recommend limiting use a belt to lift weights. I personally have mixed feelings about this. Of course without using a belt, significantly increase the stability of the grip when performing exercises and there will be faster growth in the muscles of the hands than the muscles of the forearm.

But what if your goal is to develop the muscles of the forearm? what do if not use belts?

I often notice that when a person’s main goal is to pump his hands, then he uses a belt. This, by the way, also positively affects the muscles of the back, as it requires continuous monitoring. Therefore, if your main goal is shoulders, then limit the use of belts.

I like to use a thick fingerboard when doing bent arms, both direct and reverse grip. I do not prefer to perform bending the arms with dumbbells, so they limit as much as possible possible weight.

Also, when doing the exercise, I control that the muscles forearms were constantly in tension. A large number of Lactic Acid perfectly helps to quickly increase your muscles in sizes. I still prefer the good old wrist roller, since it’s hard to get hurt here and easy enough perform daily and at home.

I hate those who consider this exercise “for sissies”. AND It is worth noting that most people do it wrong. The range of motion should be short so that you constantly felt muscle tension. Every approach needs to be done. about 40 seconds and then we get the maximum output lactic acid.

You can also try to reduce blood flow to the working muscle with gum, but you still have to try it to give your recommendations – Christian Thibaudeau.

Develop grip

Amit Sapir – a professional bodybuilder, a member of the International Bodybuilding and Fitness Federation (IFBB), world champion powerlifting.

The first thing to do is limit the use of belts. how at least two of the three approaches must do without them.

The most basic thing here is a special kind of grip:

• Use a thicker bar for exercises (bending the wrists with normal and reverse grip or bending the arms in hammer style is perfect). Be sure to alternate exercises. You will notice that the thicker the grip, the harder it is to do.
• Squeeze your hand as tight as possible as you have strength.

• Try to delay during the most stress (about 30 seconds).

• You can also experience the so-called “rolling thunder” (structurally it is a round rotary handle with a weight on end). Perform this exercise with one hand (photo above).

A set of 5 exercises for pumping the forearm

Joel Seedman, PhD – Power Specialist training

Use these five exercises to strengthen your muscles. forearms and increase grip strength:

1. The difficult thing is to constantly emphasize its attention to the variety of grip. This applies to such exercises like deadlifts with narrow and wide grip, pull-ups, shrugging with weights, as well as walking with dumbbells in hands.

2. Doing the vulture exercises, grip training, pull-ups with a towel, exercises for climbers, tug of war, rope climbs, and lifting dumbbells in front of.

3. Lifting discs for the bar above the head are perfect for the muscles of the forearm, hands, and to some extent for the fingers. Here will have to use absolutely all the muscles from the shoulder to the little finger, so how to balance constantly.

4. Bending the wrists in the block exercise machine or with dumbbells. It is necessary to hold the bar firmly and not swing it. Not enough if you will perform these exercises once or twice a week. If you set a goal to succeed in the shortest deadlines, then you will have to perform both of these exercises.
5. Exercises for biceps and brachioradial muscles. These include: hammer-style hand flexion, wrist flexion barbell or dumbbells, as well as lifting discs overhead for rods.

When it comes to appearance, the brachioradial muscles are most noticeable when a person is relaxed state – Joel Seedman

Wrists

Paul Carter is a bodybuilding trainer.

If you really want to get beautiful forearm muscles, you need to do sets with lots of sets, for example, one hundred or two hundred (with an empty signature stamp), and do it without stops.

Try doing 200 reps and your muscles are you will hate – Paul Carter

Pick the right weights

Dan John – Strength Training Specialist

In 1975, I first learned that weightlifting is Olympic sport. My life has changed since then forever, I began to actively engage. Increasing Weights, Steel muscles grow actively, and how pay for the result appeared on the hands corns.

The training lasted long enough, two and a half hours. Were persistent sleep problems, due to high workloads hands constantly hurt, and indeed the whole body.

My coach continued to promise that as soon as we started working with more serious weights, we can use the straps. And I believed that these magic straps connecting me to the barbell are at least a little make training easier. But I never used them.

The reason is very simple: when I tried to throw the disc again, then began to do it much further. I became bigger, stronger and faster but also I realized something else: my grip became much stronger, and allowed to achieve such high results.

It took me years to understand and realize how training grip affects productivity. You can say anything, but no exercise is better for the muscles of the forearm than deadlift, weight lifting and dumbbell walking – Dan John