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FOREARM - is part of a hand pitching, between the elbow and wrist. The peculiarity of the forearm that it consists of a large number of small and medium-sized muscles. Nature has made us so in the course of evolution in order to simplify it for us to manipulate the surrounding objects. After all, you need to have a very diverse mobility of the forearm, which can be achieved only a variety of muscles that perform these movements.

I divide forearm muscles into five major categories:

· Forearm flexion (a front group of muscles that is that the part of the biceps)

· EXTENSION forearm (posterior muscle group that is the part of the triceps)

· Forearm supination (rotating the forearm muscles to the outside)

· Pronation of the forearm (the muscles of the forearm rotating inside)

· Compression of the forearm (the muscles squeezing your fingers into a fist)


Forearm bones are important for us, because their structure makes it possible to move in different vectors, and therefore use different exercises. The fact that the inside of the wrist is not one, but two important bone - is the radius and ulna, which are connected to each other by ligaments and muscles. This anatomical structure gives the possibility to move the radius around the ulna in a circle. This is what we call "supination" and "pronation." Muscles performing this work can be developed and they will give more volume of the forearm.

Another interesting point is that many of the forearm muscles are at different "levels". Something closer to the skin, which is the closer to the bone. We will not deeply understand this issue, because we practice, not students of honey. We appreciate the effect.



These are the muscles that are the largest size. After all, you see, why do we need to put emphasis and spend time on what, in principle, does not thrive. After all, you're coming to the gym doing sit-ups for the legs of the quadriceps, and do not spend a lot of time on the development of lead or twin thigh muscles. This is true in terms of cost-benefit.

So with the muscles of the forearm is still more complicated, because these muscles very much. But most of them duplicate the work of the main muscles or develops that prevents growth in volume. Therefore, we will examine the development of the muscles that are responsible for the largest increase in size. Drove ...


(Burj. Variant: brahiordialis) - the largest muscle of the forearm. It flexes arm also takes part in the pronation and supination of the forearm (ie arm rotates inward and outward). When curls reverse grip (grip top) shoulder - beam stands second in importance after the shoulder muscle.

Basic Exercises: Wake up to the biceps barbell reverse grip, "hammer"


(radius and ulna) BRUSHES - These muscles are located on the inside of the forearm (the part of the biceps) and are responsible for the movement of the brush of the hand. This is their main function. Nevertheless, there is one - hand pronation (turning outdoor advertising).

Basic exercises: any flexion of the forearm forward or reverse grip (depending on the position of the hands) with a barbell, dumbbells, or in the gym.


- a muscle "back" side of the forearm (the part of the triceps), which is responsible for the extension of the hand "outside" (toward the elbow). Ie extends the brush at the wrist joint.

Basic exercises: any extension reverse grip (barbells, dumbbells)


- a muscle that is on the "lower floors" (deep). It is fastened near the elbow side of the little finger, because its main task pronated (deploy) the wrist inward (toward mezintsa). Second, is not the main function - flexion of the forearm.

SQUARE HAND pronator does the same thing as its "big brother" (round pronator). Its difference lies in the fact that it consists of a rectangular plate located near the palm ie on the other end of the forearm.

Basic exercises: any pronation with the weight (ie, the load side of your thumb)


(supiniruet) and takes part in straightening arm at the elbow. Instep is more "deeper" than the pronator and crosses his cross on the other hand that secured from the elbow to the thumb side.

Basic exercises: any supination with the weight (ie, the load side of the little finger)


- muscles located on the inner and outer side of the forearm. Flexors often train for a "strong grip" the right to exercise or a firm handshake. These muscles do not give a very large growth in the volume, but about them, I also will tell.

Basic exercises: Expander, "hold" for a while, or weight (sock pancakes, hanging on the bar, etc.)

One more word about the other important muscle ...


Shoulder muscles (the Burj. Variant: brachialis) - this is the muscle that lies beneath the biceps. It does not apply to the forearm but all with pronated curls brush ("hammer", "reverse grip", etc.) does most of the work. This is important because these options bends - a basic exercise for the development arm - radial muscles (the main for the size).

CONCLUSION: The best day to train forearms biceps workout! Because if you do it the other day, your flexors get excess (double) load. Which can lead to overtraining.

One more important point that you should consider is that the forearm - the weakest link in ALL TRACTION exercise, because it is thanks to him that your hands hold the weight rods. If you will score a "link" in the beginning of the training, the train back or biceps you will be problematic ...

CONCLUSION: The forearm should be trained to the end of your workout if you have planned it any more muscle groups to this day. Actually, in my opinion, the best place for your forearms on your weekly split is immediately after training biceps.



It is believed that the forearm - a very hardy muscle that during the day a lot of work, so it is difficult to train. Personally, I do not agree, because the load during the day is a very low intensity in nature (well there in the nose to scratch, the company beat the keys, etc.) are utilized so the cheapest ways of energy supply and slow muscle fibers. When we train the forearm with a barbell or dumbbells, then we mostly work in fast muscle fibers. From this point of view I do not see what that special requirements for "unusual training" forearm. Need regular power load with a barbell or dumbbells.

Forearm is smaller in size than most other muscles, so they can recover a little faster than other muscles. That's the theory. In practice, almost none of the professionals does not train more than the rest of the forearm muscles. Moreover, most professionals do not train them specifically because they get enough power load during drafts and the curl.

CONCLUSION: The forearm should be trained with the same frequency as the rest of the muscles. Less often can be. In most cases it is not desirable. This is my personal point of view, if that ...

The number of repetitions should be slightly higher than in the rest of the exercises. Why? Because forearm operate on short range of motion. Compare extension of the forearm against the extension of the knee (squats with a barbell) joint. Which will take more time? I hope you remember from my lectures that muscle still many reps you do (it does not have the brains to take this into account). Muscle do not care how much time takes the load. For maximum hypertrophy it should be within 15-30 seconds. That is why in the short-amplitude on the forearm exercises you need to do a little more reps to compensate for time. Most often it is 10-20 REPETITIONS!

The best exercises for the development of the forearm:

· Lift Rod biceps reverse grip (the ray + shoulder extensors)

· Forearm flexion with barbell sitting on the bench (the radius and ulna flexors)

· PRONIROVANIE brush with a strap or unilateral dumbbell (both pronator brush)

OPTIONAL EXERCISES forearm (less effect):

· "HAMMER" flexing biceps

· SUPNIROVANIE brush with a strap or a dumbbell

· Extension of the forearm reverse grip sitting on the bench

· Expanders and "hold" WEIGHT

A program to train forearm

So I do not see now training forearms to win the arm wrestling or in other competitions. I consider the training in terms of maximum growth in the volume. Therefore, by the way, I gave BASIC and "OPTIONAL" exercise. First give the maximum increase in the volume, because the biggest impact on the muscles, and the latter can give the rest of your important indicators (eg, grip strength).

· Practising forearm after biceps (after training)

· For the biceps we fail is "Wake up reverse grip" because it is the exercise actively affects both the biceps and forearm

· After this, go to "flexion, forearm" and pronation brush

It looks like this:

· Lift Rod biceps reverse grip 3-4 X 6-12

· Forearm flexion with barbell sitting on the bench 3-4 X 10-20

· PRONIROVANIE brush with a strap or a dumbbell 3-4 X 10-20

Note that the "pure" you are doing only two exercises on the forearm (flexion and pronirovanie). It is very convenient because it saves time.