How to pump up your forearms - exercises with dumbbells and a barbell

Along with biceps and triceps, powerful forearms give a truly athletic look to male hands. The muscles of this part of the hands to one degree or another work in many exercises, but their targeted study requires a separate training. Today we will talk about how to pump up your forearms.

A little bit of anatomy

Let's start with a brief anatomy. This will allow us to disassemble the exercises in the future.

First of all, remember that the forearm is not something that is below the shoulder joint, that is, not biceps and triceps! This is the part of the hand from the hands to the elbow.

The forearm has an anatomically complex structure, contains two bones (large and small radius) and many muscles that allow you to make such precise and multidirectional movements with your hands.

How to pump up your forearms - exercises with dumbbells and a barbell

We conditionally divide the muscles of this area into 2 groups: located on the back and on the outside of the palm .

If you look at your hand in the wrist from the inside, you will see a lot of cords coming from the palm. There are the same strands on the other hand.

These are tendons going from the muscles of the forearms to the very fingers. The bulk of the muscles of the forearm are located in the elbow, where this part of the arm is the widest. There are not so many muscles on the hand.

The strength of the forearms depends not only on the thickness of the muscles themselves, but also on the transverse diameter of the tendon. Practice has shown that thick tendons indicate the serious strength of human hands.

For example, the hands themselves can be thin, but due to the strength of the tendons and the large participation of muscles, the strength in them can be huge.

Strength and mass of the forearms

Strong forearms are needed in certain types of martial arts, wrestling, arm wrestling.

To those who strengthen the grip, the iron forearms are simply obligatory. In the latter case, the muscles train very actively, especially the inside of the elbow.

Those who are engaged in arm wrestling, also need to pump this muscle group.

These people fight on their hands, it is not so much a grip that decides, but the strength of the forearms, triceps and biceps.

Strong forearms, like all other muscles, are also needed for lifters who lift weights. In their body, every muscle that can be pumped should be as strong as possible.

Among bodybuilders, the question of how to pump up the forearm does not sound so often. And there are two reasons.

Half of the athletes do not know that these muscles can be specially pumped. And the other half believes that, for example, the brachioradialis muscle sways sufficiently during exercises on other muscles. This is the one that is located on the outside of the forearm and allows you to bend the brush with the back side up.

Those who believe that it is possible to pump up the muscles of the forearm without point exercises are partly right. After all, all the exercises in which you pick up a dumbbell, a barbell, even a horizontal bar, involve the forearms, mainly their inner part.

How to pump up your forearms - exercises with dumbbells and a barbell

To use the back of these muscles, you need to do, for example, lifting the barbell to the biceps with a direct grip.An excellent exercise - after all, you get not only an inflated flexor of the arms!

In general, any exercise for biceps pumps the forearm well. This is true, and if this is enough for you, you can stop at them.

If you want to specifically target these muscles, in particular, to learn how to pump the brachioradialis muscle, read on. We will give some exercises for the muscles of the forearm.

Basic exercises with a barbell

To develop the muscles of the forearm, you need to deal with the barbell. There are two main exercises. Conventionally, we call the first exercise flexion (on the inside), and the second - extension (on the outside). Let's look at the technique of these exercises in detail.

Bending the hands with a barbell

The inner part of the forearm is pumped by performing bends of the hands with a barbell.

The exercise is done as follows:

  1. Take an empty bar.
  2. Sit on a bench, knees bring together.
  3. Place your hands with your elbows on your knees so that your hands are in the air and your palms are pointing up. Hands from the wrist and elbow should lie on your feet.
  4. The fingerboard is already in your hands; bend your hands by holding it in your palms.

    The movement should be smooth and measured.

  5. In one approach, you can do 10-15 repetitions. There are 4 approaches to do.

When performed correctly, you will feel your forearms stiffen and enlarge from the inside.

There is an interesting nuance in the implementation, to maximize the loading of the hands and forearms, you can roll the bar in the palm of your hand.

That is, when moving down the fingerboard slightly rolls to the bent fingers. When moving upward with the force of the fingers, the neck returns to the base of the palms. This method allows you to pump more and grip. By the way, the grip strength also depends on the capabilities of the muscles of the forearm. Through this exercise, the inside of the forearm will grow stronger and stronger.

Extension of the hands with the barbell

A heavier and most unloved type of exercise for the forearms.

The technique is as follows:

  1. Pick up the bar. Sit on the bench.
  2. Place your hands with your palms down on your knees. On the legs lies everything from the wrist to the elbow.

    You can have your wrist slightly hanging from your knees.

  3. Now unbend your hands and raise the bar up, and then slowly lower them down with the forearm. Forearm training involves 10-15 repetitions in 4 sets.
  4. If you feel pain in your wrist, give up this type of exercise or lose weight. Vultures are different.

    Or did you immediately pick up the Olympic vulture? Admit it?

Try to diversify your muscles, then you will have pumped large forearms. So strong and muscular arms.

Now let's talk about how to strengthen the forearm with dumbbells.

Additional exercises with dumbbells

The barbell is not suitable for some exercises, so other sports equipment come to the rescue.

The pumping of the forearms will not be so effective if you do not swing the sides of this part of the hands.

And this implies movements in the wrist joint left and right in the plane of the palm of the hand, which cannot be done with the bar.

Therefore, consider a couple of forearm exercises with dumbbells.

The first is done like this:

  1. Sit on the bench, after taking the dumbbell in your hand. Place your hand on your knee so that the dumbbell is perpendicular to the floor. That is, pancakes up and down.

    If you take 2 dumbbells and put both hands in this way, then the palms will look at each other.

  2. Move the dumbbell brush up and down with maximum amplitude. The movements will be slight, but this helps to finish off the muscles and engage certain bundles of forearms.

How to pump up your forearms - exercises with dumbbells and a barbell

To pump the other side of your hand, you need to do this:

  1. Take a dumbbell, sit on a bench.
  2. Place one hand with your elbow on your knee, bending it.

  3. Raise the other hand so that the elbow and shoulder are at the same level.
  4. Put the other hand closer to the wrist in the first hand. That is, with the palm of your lower hand, you should grab the upper hand near the wrist. Thus, the elbow of the second hand will look slightly up. If you lift the brush above the elbow, it will be even better.

  5. Hold the dumbbell with your second hand, make brush movements up and down. The amplitude will again be negligible - this is normal. In this plane, the joint has limited mobility.

In general, these two exercises are more likely to be subtle. You can be limited only to work with a barbell.

This is enough to create muscle mass of the hands below the elbow.

If there is no barbell, you can use dumbbells instead and do the same exercises, plus the option when the palms are oriented towards each other.

To get hold of the pumped forearms, it is enough to work out them once a week. You can do this on any training day.

In what other cases do these muscles work?

As mentioned above, hands from the elbow to the hand work in many exercises according to the additional principle.


Pullups on the horizontal bar perfectly strengthen the grip and the back of the forearms. In order to achieve the desired effect, you need to pull up with a reverse narrow grip, bending your wrists. This angle allows you to strain the inside of the muscles near the elbow. At the same time, the back, biceps and partially shoulders are swinging.

Barbell and dumbbells for biceps

When you hold the barbell or dumbbells, it is the forearm muscles that help to fix the hands.

If the biceps receive a dynamic load, then the forearm is static.

If you take the bar with a direct grip, it will be harder to hold the weight. This is due to the fact that the extensor of the hand is weaker than the flexor. We need to pump it up!

When working with a barbell and dumbbells, do not forget to bend your hands to yourself, in order to better strain the muscles we need.

Triceps work

Exercises such as the French bench press and extension of the arms on the block perfectly strengthen the muscles of the forearm.

The outer part of them works.

If you take a lot of weight when working on the block, then the hands in the hands will bend. This means that their strength is not enough to work with the selected weight.

Breeding and lifting on the shoulders and back

Breeding dumbbells through the sides well strains the muscles we need, just as strains them and lifting the dumbbell in front of you.

The draft of the tilt bar engages the inside of the arms.


An exercise such as pullover involves the lateral part of the forearm.


Deadlift to an incredible extent strengthens the grip. You have to hold on to a heavy barbell, which makes the muscles of the forearm and hand work.


In order for the result of your work on your body to be most pronounced - work on all muscle groups.

The production of testosterone, necessary for muscle growth, is activated by basic exercises.

And isolated bending of the arms in the hands with a barbell without the support of testosterone will do little. You also need to swing your legs, shoulder girdle, chest and back.

To study the forearm, muscle training can be carried out on any day, regardless of the total workload.



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