How to pump up the forearm: strength and volume

In the development of muscles, training the muscles of the forearm plays an important role and requires a special attitude, organization and attention. The fact is that they are not so easily pumped, unlike, for example, biceps or chest muscles. To achieve results - a qualitative increase and increase in volume - a competently composed set of special exercises is needed. This article will discuss issues related to how to pump up the forearm, including a home workout program.

In order for the athlete’s body to look proportionately developed, the development of these muscles is mandatory, despite the fact that they are classified as “small” and are not so noticeable in comparison with the chest, shoulder and quadriceps. It is also impossible to fully and harmoniously develop other muscle groups without strengthening the forearms: the insufficient training of the forearm greatly complicates the task of making progress in training.


  • 1 Why such training is necessary "> 2 Anatomy
  • 3 Useful information and recommendations
  • 4 Training program
  • 5 Work with the barbell
  • 6 Work with dumbbells
  • 7 Working with an expander
  • 8 Vis on the horizontal bar
  • 9 Additional program elements

Why are such training necessary?

From the point of view of appearance, developed forearms play an important role, providing the impression of massiveness, power, physical strength. Also, visually, the body looks symmetrical (naturally, if other muscle groups are also inflated).

We should not forget about the impression on others that bodybuilders in clothes make, since in most cases it is the forearms and neck that are open. And this can be called a compelling argument, since a person with an ideal body in any society feels more confident and comfortable than others.

According to experts, regular training of this muscle group is also necessary from a safety point of view, since it minimizes the risk of injuries during the performance of complex complexes. This applies, for example, to such an exercise for the back as pull-ups with extra weight, where you need a good grip, the strength and strength of which depends on the muscles of the forearm. This is a difficult exercise and it, like any other with a lot of weight, can be performed only with strong hands.


The forearm is the part of the hands from the elbow to the hand. The muscle group consists of:

  • brachialis muscle - brachialis;
  • flexors;
  • round pronator;
  • brachioradialis muscle - brachioradialis;
  • extensors.

These muscles belong to the "small" and are responsible for rotation, flexion / extension of the arms in the wrist and elbow joints. The complex anatomical structure further complicates the task of pumping the forearm. During the exercise, all the muscles of this anatomical group, of which there are only five, should be involved.

Useful information and recommendations

The “stubborn” muscles of the forearm got their name because of their high resistance to stress. This is due to the fact that they are involved not only in everyday life, but also in the process of training other muscle groups. Therefore, the development of the forearm is a laborious task, which requires perseverance, regular training and great patience.

First of all, it is necessary to determine the number of classes per week: two workouts will be enough to harmoniously develop the muscles of the forearm. Each element of the complex is carried out in three approaches with each repetition of 10-15 times . It is important not to forget about the warm-up and warm-up before training, since there is a high probability of injury. Also, excessive muscle stretching within the peak range of the range of motion cannot be allowed.

The best option is a combination of exercises for pumping up the forearm with a complex of training for the back and arms. But they should be performed at the end of the program, after working out the muscle groups of the back and arms, otherwise the training will not be effective.

It is not recommended to conduct more than two classes per week, since the minimum period for the restoration of this muscle group is two days, the best option is three days. With regular overstrain of the forearm, the risk of chronic pain in the wrist increases.

Training program

In the training program for pumping up the forearm, there must be exercises for working out the entire muscle group. The specific elements and sequence of execution are recommended to be changed from lesson to lesson in order to improve muscle growth.

Next, we will consider the most effective and affordable exercises for the development of the forearms in the gym and for home training.

Barbell work

Exercise number 1 . Reverse Grip Arm Curl

It is performed in a standing position, similar to training for biceps, but with a reverse grip. The bar rises to shoulder level, which should remain stationary. Then it gently lowers. At the same time, lifting is done on exhalation, returning to the starting position - on inspiration. In contrast to the biceps exercise, in this case, a barbell with a lower weight is taken, since brachiradialis is weaker, namely it accounts for the main load.

Exercise number 2. Flexion of the wrists while sitting

It is carried out in a sitting position. The barbell is taken with the lower grip, the forearms fall on the hips. The projectile goes down while the bar needs to be held firmly, and the forearms should be slightly extended forward. After that, the hands begin to work: slow flexion and extension in the wrists with a low amplitude. It is important that the movements are smooth, without jerking and swinging the bar to avoid injuries and sprains.

Exercise number 3. Bending the wrists with a barbell behind your back while standing

It is carried out in a standing position, the bar is behind the back. In this case, the palms are turned back. The bar is taken and the bending-extension of the hands in the wrists without the participation of the elbow joints is performed. Exercise allows you to develop the muscles of the wrist. If exercise number 2 during execution causes certain difficulties, you can use this option.

Work with dumbbells

"Zottman's bends"

It is an essential component of a training complex with dumbbells for this muscle group. This is one of the options for working with the barbell on the forearm, only dumbbells are used instead of this projectile. The latter are held in a low position (like a hammer), while moving upward, pronation of the forearm is carried out (turning the palms down). Then the shells descend in the reverse order of motion.

Flexion of the wrists while sitting

Another exercise - bending the arms in a sitting position - is performed as a similar training with a barbell, but with dumbbells. Also, it will be effective to train each arm in a sitting position with dumbbells.

Work with an expander

An ultra-rigid expander is used, an exercise with which is a good alternative for regular home workouts for the development of this muscle group. A soft shell is used mainly for the study of the brush, so in this case it is important that it is hard. It is also recommended that you consult with the seller about the most suitable expander for use in forearm training.

Vis on the horizontal bar

The simplest training on the muscles of the forearms is the usual hanging on the horizontal bar (recommended with a load). Performing this exercise regularly will allow you to achieve tangible results in just a few months.

As for the load, it should be selected from the calculation of the time of hanging - no more than half a minute, otherwise endurance will develop instead of volume and strength.

Additional program elements

  • Jump rope weights. During such a 20-minute training, the outer surface of the forearm is well worked out.
  • Work with a boxing bag - punches. Weighing gloves are also recommended, as such exercises are an excellent load on the flexors.
  • Using a special rubber bracelet during training. It allows you to increase muscle resistance, helps to strengthen and develop mass.

In conclusion, another recommendation: you should not give up hard housework, even with regular training. Working with tools (a drill, a hammer, and so on), moving heavy furniture is an excellent way to work out the muscles of the forearms.