Bending the arms with a barbell, extension: forearms and grip

Bending the arms with a barbell, extension: forearms and grip

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

The bending of the hands with the barbell, along with the extension is used to develop the muscles of the forearms and grip strength training, without which impossible progress in many strength exercises.

Flexion and extension of the brushes can be performed in the hall or at home, using both a barbell and any other “weighty” equipment. Let's analyze the exercise in more detail.

Features of the exercise

The flexion of the arms in the wrists provides small, deeply located muscles of the same name - the flexor of the wrists. Extensors act as antagonists, respectively. Together they provide mobility of the hands, and with proper development, together with the brachioradialis muscle, give the forearm a characteristic volume and relief.

Also, when training the forearms with weight, the muscles are flexed by the finger flexors, which provide grip strength.

Bending the arms with a barbell, extension: forearms and grip

In everyday life we ​​make quite a lot of brush movements, however, for the desired the athlete's level of muscle development is not enough.

The flexion and extension of the wrists are performed with the maximum number of repetitions and approaches. As a support, you can use a special stand, stand, bench, own hips. Weights should be taken small (the muscles are quite small).

You can use:

  • A barbell or an empty bar.
  • Dumbbells. In this case, it will be more convenient to train the right and left hand in turn.
  • An expander that can be fixed near the floor.
  • Any other burden that is at hand (for the home training option).

A contraindication to performing flexion and extension of the hands is the presence of fresh injuries in this area.

Technique of flexion and extension

Accept the starting position. To do this, you need to stand or sit so that your elbows are standing on a support, the angle in the elbow joints is 90 degrees, and the hands can move freely. You can sit on a bench “on top” and put your forearms on its edge, kneel down in front of the nightstand and also put your forearms on it, or just sit down and put your hands on your own hips. The main condition is the immobility of the shoulder and forearm during the exercise.

Bending the arms with a barbell, extension: forearms and grip

To perform bending with the barbell:

  1. Take the bar with the grip from the bottom, put the brushes a little narrower than the shoulders. Take the starting position. If you are engaged in a gym, sit on a bench, place your forearms on it so that your hands hang down. To make it more convenient, you can first sit down correctly, and then ask your partner to give you a barbell.
  2. From the lowest position, bend your wrists.

The exercise is performed in 15-20 repetitions, in 3-4 approaches. You can do it to failure.

Bending the arms with a barbell, extension: forearms and grip

To perform extension:

  1. Without changing the starting position, change the grip. Now you must hold the weight with the grip on top. It may be necessary to reduce the burden a little, as it is more difficult to bend your arms than to bend.

  2. Lift the brushes up as far as the flexibility of your joints allows, and lower them to their original position.

The number of sets and repetitions is similar to bends. That is, you do 15-20 times or until failure in 3-4 approaches.

Useful recommendations

Although the technique of doing the exercises is quite simple, following these recommendations will help you train your forearms and grip as efficiently as possible:

  • During the movement Do not tear off your forearms from the support. The angle in the elbow joint is always straight.

    Flexion and extension occurs in the wrist joint.

  • If you have some dexterity (if the exercise is not new to you), when you perform flexion at the wrists, you can slightly extend your fingers at the lower point of movement. The weight will shift closer to the fingertips, the amplitude of movement will increase, respectively, the development of muscles will be more effective.
  • Control your sensations during class and do not make sudden movements.

You can do extension and bending of the hands at the wrists in any version (sitting, standing on your knees, etc.

). In terms of effectiveness, they are generally the same. The decisive role in this exercise is played by the number of repetitions / approaches and the technique of execution.

Was the article helpful to you?

Please rate!

It is unfortunate that the article was not useful to you.

We ask for your advice!

Thank you for your feedback!

Bending the arms with a barbell, extension: forearms and grip

FitNavigator.

ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

.

Search

Related Articles