The best exercises for forearms

Strong and large forearms increase the impression of the appearance of in General, in the summer they are always in sight. Forearm also help to make better grip of the brush while the deadlift or hang on the bar. The forearms, hands and wrists need to pay attention during training.

Twisting her wrists in one hand

Select a dumbbell of a suitable size and weight. Sit on a bench and hold the dumbbell so that the elbow and forearm lay on her thigh, and his hand hung limply in the knee.

Elbow to bend at an angle of 90 degrees, and the palm lift up. Now put your hand down with a dumbbell and bend the wrist upward so that the palm is facing the shoulder. Try to perform slowly. Perform 3 sets of at least 10 repetitions.

Farmer's walk

This is one of the most effective exercises to pump up larger and more powerful forearms for a short period of time. It also promotes iron grip. Another advantage of this exercise is that it improves the shoulders and develop a powerful torso. Select two dumbbells or kettlebells of the correct size.

Stand straight, holding one in each hand. Start walking, with tension of the press, lift the chest and pull your shoulders back. When performing this exercise on charging for warming up for training the whole body, do 3-4 sets of 14 meters. You can also add weight, if possible, for 20 minutes.

The bending of the arms on the lower block behind

Stand in the power of the simulator, turning back to him. Attach the arm to pull D-handle to power the car, squeeze her right hand and leave the machine.

Keep moving until you feel the tension in the cable, and the hand slightly to pull back. Stand on his feet, swaying slightly so that the left leg was found. Fixing the elbow so he didn't move forward, pull the handle. 3 sets and at least 12 reps will be a good solution.

Flexing the wrist

In this exercise, carefully follow the movements. Clasping his left hand fingers of the right hand, bend the elbow of the right hand. Slowly bend your wrist so that the back side of the hand was closer to the forearm, then slowly pull your right hand to feel the muscles stretch.

Then take rest for 1 minute and pull the muscles on the back side, bending the wrist and fingers so that the palm wascloser to the forearm. 3 approach a minimum of 10 repetitions will produce good results.

Walk with trap-classified

Before performing this exercise, make sure that hands are not slippery. This exercise allows you to carry much more weight in comparison with the farmer's walk. And as a result, it makes the whole body more ripped and forearm become much more powerful in comparison with the farmer's walk. Add a trap-the neck is a heavy weight, stand inside, lift the neck up and start to walk slowly.

Keeping the press on their toes and pushing your shoulders back, stay as high as possible. This will improve grip strength considerably. Do 3-4 sets of 9.1 m can Also be worn weight at the maximum far distance, to the extent possible, for 20 minutes.

The snatch of the kettlebell upside down with one hand

Select a weight that is convenient to apply when performing exercises. This exercise will tighten the muscles of the body. Hold a weight in a stable position, in balance, priputnev handle talc.

Hold the weight in position upside down, lifting the round part on the weight of the handle. Tighten your abs and squeeze the handle. Pull the weight and lock on straight arms above her head. A good option — 3 sets at least 8 repetitions.

Bending of the hands on the Scott bench EZ-classified

Adjust the height of the bench Scott, to her it was comfortable to sit. Armpit must touch the top surface of the bench. Hands should remain shoulder width apart, divorced. Grab the EZ-neck with her arms. Fix your elbows in one position.

Holding hands with the back to the bench, bend your neck. Slowly, lower the neck back to the starting position. The back must remain straight during this exercise. Do not use too heavy to pull the weight. 3 sets for at least 6 repetitions is a great option.

Pulling up on the treadmill with a towel

This is an extremely simple exercise very strong influence on the forearm. Stand next to a pulley cable, facing the pulley. Screw the towel on the pulley rope.

Take the towel ends with one hand, stibnite blades and pull the towel to your chest. 3 sets and a minimum of 10 repetitions will produce good results. This exercise can also be done while sitting on the bench.

Powerful grip

Select a dumbbell that is comfortable to raise onehand. Sit on a bench and take a dumbbell in your right hand. Extend your arm towards the floor and grasp the back inner surface of the right thigh.

Let the dumbbell roll down to your fingertips and pry the arm. Then, clenching his hand do the twisting of the wrists, squeeze the load as much as possible. Do the movement slowly. Then change hand and repeat the same exercise with the other hand. 4 approach a minimum of 10 repetitions is the right choice.

Bending reverse grip

Add the bar weight, which is convenient to operate during exercise. Stand with your back straight. Then lignite hands up halfway and hold the bar for a couple seconds. Then slowly lower back to the starting position.

Then, holding the bar, bend your arms until the middle and remove the loosened up. When you perform this exercise the lower point of each repeat is the Central link of the entire movement. 3 sets at least 8 repetitions will give good results.

Twisting her wrists in the style of a hammer, sitting

This exercise is very effective for inflating the brachioradialis muscle. These muscles give the power back of the forearm near the wrist. Sit on a bench so that it is easy, straighten your back.

Place the forearms on the thighs, giving a thumbs up. The dumbbell needs to be in a position hammer. Now start to slowly move the dumbbell back and forth. This exercise harmoniously draws the forearm, since it is aimed at the brachioradialis muscle.

Pull dumbbell with a thick neck

For this exercise, you will need a dumbbell with a thick neck. To make it thicker, you can also wrap the neck with a towel. This will increase muscle stimulation. Put your left hand and knee on the bench, keep blades by pushing the elbow to the chest. 3 sets at least 10 times — the right decision.