Forearms and grip - we train correctly

Every man, be it a bodybuilder, powerlifter or just a fitness lover, wants to pump up his hands. Those who disagree with this statement either lie, or they do not have the courage to admit it. And although the focus is on the development of large biceps and horseshoe triceps, the massive muscles of the forearm also look impressive.

In our time, training programs consist mainly of basic and a small number of isolated exercises. This, of course, has its negative consequences, which are expressed, for example, in the weak development of the muscles of the forearms. In this article we will tell you how this can be avoided.

Forearms and grip - we train correctly

Powerful grip plays an important role in every man's everyday life, even if he is far from sports. Training for the development of forearm muscles and increasing grip strength will help you more effectively perform heavy basic exercises such as deadlift and rod pull to the waist in the slope, and also make any muscular body look even steeper.

For the full development of the muscles of the forearm, it is not enough to perform several approaches of bending of the hands in the wrists with the bar at the end of the workout
.It is important to pay attention to the elaboration of all the muscles of the forearm and all the functions of the wrist, and also to strengthen the hands and fingers.
In most strength exercises, the last link between you and the bar is your brushes. The stronger your grip, the more weight you can raise, and this, in turn, stimulates muscle growth. This is especially true for traction exercises .
All types of exercises should be used to develop forearm muscles and increase grip strength during the training cycle.

You should develop a supportive, pinch and grasping grip. To work out the muscles of the forearm it is necessary with the help of: bending / unbending of the hands in the wrists, ulnar and radial bending of the hands in the wrists, as well as pronation and supination.


Supporting grip

The development of support grip is one of the main ways of training the muscles of the forearm. And this is the only way to strengthen the grip, if in your program there are no special exercises for the muscles of the forearm.
Supportive grip develops during exercises on the muscles of the back, such as pulling dumbbell to the waist in the slope and the shags, as well as the deadlift barbell rod from above.

Another advice from professionals is to stay for a few seconds at the top of the deadlift to add stress to the wrists and forearms. The same should be done when carrying out the deadlift from the supports and the Romanian traction.
Another exercise that allows you to properly work out the grip is the "suitcase pull" with two bars( hands should be taken over the ends of the fretts ).Do it with a partner, holding the bar as far as you can, until one of you gives up.
However, the king of all exercises to develop a support grip is a "farmer's walk".This exercise works wonders for the forearms, develops endurance, and literally forces all the muscles of the body to grow.

"Farmer's walk" can be performed with a variety of burdens - with dumbbells, weights, with special handles and even with two bars. If you can not perform a "farm walk" in your room, then simply lift the weights and hold them in the arms outstretched on the sides for a while.

See video below:




To further increase the load in the above exercises, wind the bar of the bar or dumbbell handle with a towel. You can also use "neck thickeners", which can be found in specialized equipment stores.
One of the advantages of training with a thick neck is to reduce the load on the elbow and shoulder joints.

Here is an example of an exercise with a thickener "Fat Gripz":



Compression grip

At the words "gripping grip", exercises with brush expanders come to mind immediately. Compression grip is very important if you are engaged with a barbell. The harder it is, the better the grip between the brushes and the neck, the more controllable are your movements during the exercise. Increased movement control helps you perform exercises with the right technique.
One of the best ways to develop a gripping grip is to work with brush expanders. However, often, the expander you bought is either too weak or too hard.
Therefore it is better to use spring expanders with adjustable resistance level, such as "Vulcan".The spring allows you to adjust the expander to the level of your strength.

You can change the load by moving the spring up or down, or even slightly improve the expander by wrapping its upper part with a rubber band.


The following exercises for the development of the compressive grip strength are rope climbing and tug-of-war. Every time you intercept a rope, you have to use the compressive force of the brushes. Moreover, these two exercises can perfectly complement your workouts on the development of the back muscles.

If the height of the ceilings does not allow you to climb the rope, try this exercise at an inclination with the help of a partner or in a power frame.



To further complicate the exercise, you can use two ropes, as in the video below:

If climbing the rope you are not allowed a lot of body weight, then you can get the same benefit for the development of the gripping grip force, carrying the draft of loaded power sleds for the tiedto them a rope. You can perform the exercise both for the time and for the distance.
If you do not have a sledge, then tie the rubber harnesses to the power frame, attach a rope to them and simulate rope pulling or climbing along the rope.



If you do not have a rope, then you can climb on the crossbar of the power frame or on the horizontal bar.



Another way to develop a compressive grip is to pull up towels. Also it is possible to carry out draft of a T-bar or pull to the belt in a slope on the simulator, using a towel instead of a handle. In these exercises, you have to squeeze the towel so that it does not slip out of your hands. This old-fashioned solution can bring your forearm training to a new level.
If your grip is not yet so strong that you can pull on towels, perform horizontal pull-ups. Again using towels.


Flexion of the wrists in the wrists

For the full development of the muscles of the forearms, it is necessary to work them out at all possible angles.
Perhaps the most popular exercises for the muscles of the forearms are hand bend wrists in the upper and lower grip. In the video below, you can see two variants of bending the arm in the wrist with a bottom grip using a dumbbell. Do not forget to also perform this exercise with a grip on top to work out both sides of the forearm.



Another exercise for developing the muscles of the forearm is winding / winding the rope with a pancake attached to it on a special roller for wrists.



A similar exercise using the barbell bar and rubber harness can be performed in the power frame.




Hand wrist wrist resistance

Every time you perform a bench press with a barbell, try to keep the wrist neutral. It should be noted that it is for this reason that world level champions in bench press have forearms resembling bowling bowlers in shape.))
The same effect is exercised with weights, if you hold the projectile base up. When you perform lifting the weights on the chest or jerk, holding it with the base up in its final position, and also when you perform the bench press with the weights facing upwards, you have to resist both the flexion and the extension of the hands in the wrists. If you have access to weights, then it does not hurt to perform these exercises from time to time.


Ulnernoe and radial bending of hands in wrists

These safely forgotten exercises are very important for the maximum possible growth of the muscles of the forearm. Exercises can be performed with the wrist clip, which we talked about earlier.

Look at the video how to perform these exercises:




Also these movements can be trained with a sledgehammer. If you want to increase the load, add a pancake from the bar to the hammer handle. Do the exercise in both directions.






Anti-ulnar and radial wrist wrists in wrists

Counteraction to ulnar and radial wrist flexion in the wrists occurs when you perform the movement movements with a neutral grip, as well as in exercises such as "suitcase pull", deadlift from the supports, pulling the dumbbells to the waist in the slope and walking the farmer.


Pronation and supination

The last version of the movement for the forearms is pronation and supination. You can perform this movement with the weight on your side while you are lying on the floor. Another way to train this movement is the following exercise with a sledgehammer:


A really effective exercise for developing the muscles of the forearms and biceps is the bending of Zottmann. Turn the palms upward in the concentric phase of the movement, turn the palms down at the top and slowly lower the dumbbells to their original position. In this exercise, you can work with a heavier weight than in the bending of the hands in the elbows with a back grip.




Strengthening the plucked grip and fingers

The power of a pinch grip develops by any exercise, during which the thumb is opposed to the rest. Such exercises are the most difficult in the arsenal of movements to strengthen the grasp and development of the muscles of the forearm.

If you have hexagonal dumbbells in your room, then you can use them to train a pinch grip. Place the hexagon dumbbell vertically and grasp it from above so that the thumb is on one face and the remaining fingers on opposite two or three faces. Raise the dumbbell and hold it as long as you can.
You can not only hold the dumbbell in the air, but also carry out with such a grip the pull of the dumbbells to the waist in the slope, the Romanian stall with dumbbells, the farmer's walk and the bending of the hands in elbows with dumbbells.





If in your room there are no hexagonal dumbbells, then ordinary pancakes from the bar are suitable for strengthening the plucked grip. You can hold the pancake with a pinch grip with one hand, and you can perform bending with your hand at the elbow or pass the pancake from hand to hand. Increase the load can be with pancakes of a greater weight or the number of pancakes held.
Beginners should start with pancakes weighing 2.5 kg. Experienced athletes can work immediately with several 5 kg pancakes or one pancake weighing 10-20 kg.





You can strengthen your fingers with the following sledgehammer exercise, which also develops the dexterity of your fingers:



Health of the hands and forearms

With the ball for lacrosse, golf or baseball, you can stretch the soft tissues of the hands and forearms to help restore muscle after training. Also, be sure to perform stretching exercises for the muscles of the forearm.


If you are doing a separate workout for the muscles of the forearms, then before starting to perform strength exercises, you need to warm up. Exercises performed without additional weights, such as bending and unbending hands in the wrists, ulnar and devial ​​flexing of hands in the wrists, rotation with brushes, various finger movements, perfectly prepare your muscles and joints for the upcoming load.


Let's sum up

  • Carry out a deadlift, Romanian traction and traction with a pylon grip on top with the heaviest weight possible;go to a cross( different) grip only if you can no longer hold the bar from the top.
  • Perform high repetitive pull-ups and pull-ups to the waist for the development of endurance of the muscles of the forearm and supporting grip.
  • Develop compressive grip with brush expanders to improve grip and technique for performing basic exercises.
  • Use a variety of exercises on the muscles of the forearm to properly work them out at different angles.
  • Do exercises for the back from time to time, increasing the thickness of the neck using thickeners or towels.
  • At the end of the workout, do not forget to work on strengthening the pluck grip with hexagonal dumbbells or pancakes.
  • If possible, use a thickened neck, towels, sledge hammers and ropes for additional load on the hand and forearm.
  • Stretch the soft tissues of the hands and forearms with a ball for lacrosse, golf or baseball.