Obviously, in some measure forearm involved when performing any exercises that require the involvement of the hands - deadlifts , pull the belt , pull-ups , exercises for the biceps and so on. However, the muscles of the forearm part is not too large.
For a complete study of the forearm required "isolation" exercises designed to involve a minimum number of additional muscle groups. Isolation exercises for forearms are divided into three types:
1. Exercise With Barbell:
The first group of exercises to work out the forearms are exercises performed with a barbell. Their main advantage is that the muscles of the left and right hands equally participate in motion, allowing to engage both arms evenly.
In turn, exercise forearm with a bar divided into two types: for flexor (during exercise palm facing up) and extensors (grip on top, palm facing down). Performing on the bench is a simplified version.
2. Exercises With Dumbbells:
Exercises with dumbbell exercises can be repeated as the pole (you pick up two dumbbells and, in fact, exercise copy) and engage in the work of only one hand. In the latter case, increased control over the movement commission.
In addition, you can perform a rotational movement of the wrist, holding a dumbbell. However, remember that it is safer to use a moderate operating weight and movement to make the most slowly and with full control over the rotation.
3. Exercise With Rotation:
The third type of exercises are exercises, further developing the rotator cuff and increases grip strength. Take meter rope, connect one end with a pancake in 5-7 kg, the second - with an empty handle of the dumbbell.
Then stand up straight, take the handle with both hands, and then, making a rotational wrist movement, start to wind the rope with a weight attached to the handle of the dumbbell. Perform each exercise slowly, no more than a total of 3-5 repetitions.
The program for the muscles of the forearm
To train the muscles of the forearm and hand, add two or three different exercises on a forearm to the hand muscles training program, performing 3 sets of 15-20 repetitions each. Use the average weight and perform exercises slowly.
Start with exercises with dumbbells, using the support of -or support under the elbow and wrist or sitting on the bench and putting his forearm on his thigh. Gradually move on to the exercises standing, without any support arms.
