How to build up your forearms?

The musculation of the forearm is often neglected with the profit of that of the arms. However, for reasons of aesthetics and balance, it is important that these two parts are equally muscled. Otherwise, having muscular arms and forearms gives a proud appearance. It gives the impression of a robust and reckless athlete. Only here is if many exercises make work the biceps at the same time as the flexors of the forearms, it goes without saying that the majority of the practitioners of body-building, develop them at the same time. Unfortunately, some people (very few actually) are slightly behind in this area. And others need to gain strength in their forearms to perform their other bodybuilding exercises properly. How do you build up your forearms? What are the movements and exercises to perform? Here are the best tips in 6 exercises that will help you gain muscle.

The forearms are made up of small muscles: There are the flexor muscles and the extensor muscles. The anterior ulnar, the posterior ulnar, the extensor, the anconeal, the external radial, the extensor of the thumb.

By following this small program with these strength training exercises, you will strengthen your forearms.

The hammer curl

This is an exercise that builds biceps and forearm strength at the same time. It consists in holding a dumbbell in each hand. Then, while standing upright, you must make a flexion with your forearm. For the movement to be effective, the elbow must be placed along the body and the back well right.

Then, you have to move the dumbbell up to the torso. When it is positioned in the middle of the pectoral muscles, you are sure to make the good gesture. Repeat the exercise about ten times on each side to start. You can increase each set as time goes on. Prioritize a suitable load and bet on the duration of the gestures to have a beautiful result.

You don't have to use dumbbells if you don't have a gym, opt for water bottles.

Pull-ups

Pull-up exercises also allow you to build up your arms and forearms at the same time. For best results, it is best to do pull-ups without carrying a load. In this way, the "brachio radial" muscle is gently and thoroughly exercised. You can do as many as you like as long as you know how to do them.

With the help of a pull-up bar, raise your body with the strength of your arms. Your chest should always be out and your eyes should always be up.

The Crab Walk

The crab walk consists of walking on your hands and feet with your back facing the ground and your chest facing the ceiling. The arms should be straight. The legs are positioned in a right angle of 90 degrees.

This position allows to sheath the muscles of the belly. But the most essential, it makes it possible to work the muscles of the forearm.

By the way, this type of exercise is perfect for relieving the diaphragm and freeing the breath. It relaxes the back muscles and improves the flexibility of the pelvis.

Do a few reps and then take a rest. 5 sets are a good compromise for your muscles.

Finger Push-ups

Basically, the diagram shows the same position as when you want to do a pump. The difference is in the supports used. Instead of standing on the soles of your hands, you will use your fingers.

Progress little by little in your efforts. At the beginning, you will find it difficult to do long sets. But with time and practice, you can achieve great results. Muscle your forearms in the process. It goes without saying that the exercise is performed at body weight just like the crab walk because it requires a lot of training before succeeding.

Wrist flexion and extension

These are classic exercises to build forearm strength. The extension consists in holding a dumbbell or a water bottle with both hands. Then, to raise it from top to bottom while having the handles turned towards the ground. This exercise will rather solicit the extensors of the forearms.

As for the bending, you just have to do the same gestures as before. Except that this time, the handles are turned towards the ceiling. In one and the other, it is important not to force at the beginning. You must make slow movements. Wait for the muscles to warm up to avoid sprains. This is a style of warm-up but it can help to exercise the forearms. It is also used in rehabilitation after an injury.

Hand grip

The hand grip or hand grip allows you to build up the muscles of the forearms as well. It also solicits the muscles of the hands. Hold the grip in the palm of your hand and press as hard as possible with your phalanges.

This is similar to the wrist flexion and extension mentioned above.

There are of course other techniques to strengthen your forearms, such as doing some exercises with elastic bands or exercises to develop grip strength.

If you are looking for a complete program to build up your arms (biceps and triceps), and to work on your muscular strength, it will be available in the section PROGRAMS of the site.

It is good to remember that for all bodybuilding sessions when you follow any program, you must be well hydrated during your training.

Now you know how to build up your forearms. If you have any suggestions for other exercises, feel free to share yours in the comments.

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