The importance of forearm musculature
As recommended by Arnold Schwarzenegger in his book The New Encyclopedia of Modern Bodybuilding, It is better not to use wrist straps when performing exercises, as this leads to a decrease in the load on the muscles of the forearms and, therefore, reduces the possibility of increasing their power.
The muscle group of the forearm is by no means the main one, but no less important:
Without strong forearms, it is impossible to perform many exercises with a large working weight.
It is not possible to achieve strong arms without pumping this muscle group.
A bit of human anatomy
The muscle group of the forearm is represented by large and small muscles. The most significant are the brachioradialis muscle and the musculature responsible for flexion and extension of the wrist and located on the inside and outside of the forearm, respectively.
For the most part, this muscle group consists of red fibers, also called slow fibers, since it is responsible for maintaining weight. To train these muscles, you need to focus on a large number of repetitions of exercises and a reduction in the rest interval between them.
Most productive exercises
To a small extent, the muscles of the forearms are involved in all exercises for the hands: pulling the weight to the belt or deadlift, pull-ups and push-ups, training for biceps and others.
A careful study of this muscle group consists in "isolating" exercises. They allow you to use a small amount of additional muscle during training. There are three types of these exercises.
Barbell set of exercises
Advantage: Equal involvement of the muscles of both forearms in the exercise.
Types of Barbell Exercises:
For muscle groups responsible for flexion of the hand (the exercise should be done when the palm grasps the bar from below).
For muscle groups responsible for extending the hand (the exercise should be done when the palm grasps the bar from above).
Note: To simplify the exercise, it can be performed on a bench.
Dumbbell set of exercises
the ability to work out the muscles of both hands or just one. In the latter version, the control of the execution of movements is increased;
the ability to perform rotation with a brush with dumbbells. Consider your choice of working weight carefully. He should be moderate. In addition, rotational movements should be done very slowly, controlling them.
additional study of the rotating muscles;
increased grip strength.
The order of the exercise:
One end of a meter rope should be tied to a plate weighing between five and seven kilograms, and the other to an empty dumbbell handle.
Stand up straight.
The dumbbell handle must be taken with 2 hands.
In the process of rotational movements performed by the wrists, you need to wind a rope with a weight around the dumbbell handle.
Movements must be performed slowly.
Number of repetitions: minimum 3, maximum 5.
The set of exercises for the hands should be expanded
In order for the muscle groups of the hands and forearms to participate in the training, 2-3 exercises on the forearms should be added to the standard lesson for working out the muscles of the arms. It is recommended to perform three sets, each of which consists of 15 or 20 repetitions. Give preference to medium weight. Do each exercise slowly.
Dumbbell workouts should be started using support. This can be an elbow support or a hand. The second option is to do the exercises while sitting, using the hip to support the forearm.You should gradually move on to training while standing, without using the support of the hand.
Without powerful muscles in the wrists and forearms, achieving strong arms and large and beautiful biceps is difficult. Therefore, it is worth paying attention to this muscle group during training.