How do you get aesthetically pleasing muscles

The perfect workout for muscular forearms

It is mostly the firm handshake that makes the first impression. Unfortunately, a strong handshake is not an issue that can be accomplished with more curl training. Rather, it is a matter of the forearms. If you feel a slight pull in your wrists during biceps training, more specifically in the muscles "pronator quadratus" (front of the forearm) and "abductor pollicis brevis" (ball of the thumb), this is a pretty clear sign that your forearms are after more training call.


Why training the forearms is a bit more demanding

The muscles of your upper arms follow a relatively simple structure. At least in comparison to the muscle building of your forearms, which are closely connected to the muscles of your hands. In addition to the muscle groups already mentioned, there are also the "flexor retinaculum", "abductor digiti minimi", "opponens digiti", "flexor digiti minimi", "opponens pollicis", "adductor pollicis" and the "palmar aponeurosis". Without wanting to bother you with the exact location and function of these muscles, one thing becomes clear very quickly: The training of the forearms is complex. But it's not rocket science.


What you need strong forearms for

But before you start exercising for your forearms, it is necessary to understand why strong forearms are necessary in the first place. Of course, attractive forearms are also a matter of aesthetics. Nobody thinks it is nice to have massive upper arms and then dainty forearms hang on them, which are more reminiscent of a bicycle stand than of forearms. Much more important, however, is a completely different aspect and that is the benefits of having strong forearms. You have certainly already experienced it during curl training: The upper arm muscles are there, the mind is willing, the body actually too. But only actually, because where the upper arm could pull and lift a lot more, there is a pulling in the wrists. The result is usually either reaching for the pulling aid or a wrong posture: All of a sudden you lift the weights out of your hips and make a hollow back. This only natural reaction is caused by weak forearm muscles in connection with weak hand muscles. With strong forearms, on the other hand, your entire training will be many times more effective. But how do you do that now?


The 5 best exercises for muscular forearms

Don't worry, you don't have to buy expensive equipment for muscular forearms. Of course there are, and they undoubtedly achieve the desired effect, but several small exercises with dumbbells, for example, do their job at least as well and are even recommended by athletes. You can find out more about the different exercises below.


Exercise 1: Farmer’s Walk

The Farmer’s Walk is practically an all-in-one exercise, because you not only train your grip, but also your entire upper body and leg muscles. To achieve a good training effect, the dumbbells should weigh between 12 and 25 kg. You can also use heavier weights as needed. To lift the dumbbells, first stand between them, bend your knees with your back straight and your buttocks stretched out backwards, and lift the weights upwards with the support of your leg and abdominal muscles until you have taken a straight posture again. Now the Farmer’s Walk begins. Find a fixed point in the room and walk to this point with the weights in your hand, turn there slowly and go back. Speed ​​is not important! Repeat this exercise 2-5 times depending on the desired training effect, take a 90-second break and start over. Make sure you have adequate body tension. Your arms should not dangle loosely at your sides, but should enclose the dumbbells tightly. In short: the grip muscles have to be used.

Exercise 2: Seated Dumbbell Wrist Curls

Less all-in-one is exercise 2. This isolated exercise strengthens your forearm and hand muscles as well as the palm muscles. Ideally, you sit at the end of a flat bench with dumbbells for this exercise. If you don't have one on hand, the end of a sofa or kitchen chair will do the same. Then take a straight sitting posture and tense the core muscles. The top of your forearms is initially on your thighs so that the wrists protrude a little bit over your knees. Still with your back straight, slowly lower the weights down so that your arms are straight. Here you hold the weight briefly before lifting it back up to bend it. This exercise involves flexing the wrist and is arguably the most popular exercise for stronger forearms.

Exercise 3: Wrist Curls behind the Back

Exercise 3 mainly trains the forearm flexor and the finger flexor. All you need is a barbell. If you start with the exercises, you can also initially use a barbell without weights. To do the exercise properly, place the barbell behind you in a position where you can grip it well, ideally below hip height. As in exercise 1, bend your knees, grab the dumbbell behind your back with both hands and lift it so high that your arms are still straight. From this position you lift the dumbbell and lower it alternately. Only raise your wrists, the arms themselves do not move.

Exercise 4: Just let yourself go

Sound too relaxed to be true? Of course, it also involves a certain amount of effort, but otherwise the exercise would not be effective either. In fact, one of the best exercises is to just let yourself hang down, for example climbing a rope or a pole, but hanging on a wall bars also strengthens the forearm muscles enormously. For an effective full-body workout, you can also purchase a pull-up bar for home use. Even if you can't do pull-ups yet, hanging on them will strengthen your forearms.

Exercise 5: Dumbbell Reverse Wrist Curl

You don't need particularly heavy weights for the exercise that trains the arm extensor. If you start with a 5 kg dumbbell, that can be enough. For exercise 5, take a seated position with a slightly hollow back. The underside of your forearms rest on your thighs so that the wrists protrude slightly above your knees. Now lower the wrist with the weight above the knee and raise it again as far as possible. The goal is maximum flexion and extension of the wrist. Repeat this exercise at least 20 times, then take a 90-second break. Depending on your strength and endurance, you can repeat the exercise more often and shorten the breaks between the units.


Closing word

All of the exercises presented will help you strengthen your forearm muscles. If you do them every day, you will soon be able to achieve more effective biceps, triceps and shoulder workouts. With every exercise, pay attention to a tense posture, focus on the muscles that are being used, eat healthy and nothing stands in the way of your adonis body.

Category: TrainingTagged: Muscle building, forearm training