How to pump up your forearms? Exercises for the forearms. How to pump up your forearms: strength and volume Super exercises for building massive forearms

In order to understand forearm pumping techniques, you first need to understand how they work and how they are designed.

We need the forearm for flexion and extension of the hand and phalanges of the fingers. The flexor muscles are located on the inside of the arm, and the extensors are located on the outside. In total, there are four layers of anterior (internal) muscles and two layers of posterior (external) muscles on the forearms.

To strengthen your forearms, you need to train them with special exercises. In addition, they also train when performing basic exercises, in which they have to lift dumbbells or a barbell.

But for everyone there comes a period when the indirect load from other exercises ceases to be sufficient for them. If you start this process, the forearms will lag behind the development of other muscle groups.

To prevent this from happening, read the exercises described below and add them to your training programs.

Dumbbell and barbell are forearms best friends!

The best equipment that helps develop these muscles are dumbbells and barbells. Therefore, try to use such sports equipment in your training. At home, of course, it’s easier to hold a kettlebell or a collapsible dumbbell. But don’t worry, you can strengthen your hand without any special sports equipment.

The muscles of the forearm are grasping muscles. Thanks to them, we can hang from the bar, which is why those who like to do pull-ups often have disproportionately large forearms. They are the ones who squeeze the fingers; therefore, all forearm exercises are based on the movements of the projectile across the palm and bends in the wrist joint.

Forearm exercises are best done after your main workout.

Do not forget that the muscles of the forearm are called “stubborn” due to their stubborn reluctance to grow through simple training. They need a special approach: try to do fewer movements per set and no more than five approaches in one workout. Otherwise, you will only develop endurance, which will not increase your arms.

Now let's move on to the list of exercises that will help pump up your forearms, from the simplest to the most complex and interesting.

• We lift the dumbbell (in any exercise with dumbbells they can be replaced with a barbell, but for convenience, dumbbells will be described everywhere) onto the biceps, as usual - standing, but we use a reverse grip. Slowly lift the weight until your arms are parallel to the floor, and then lift your wrist as well, twisting it out. It is advisable to perform reverse movements at the same speed as the initial ones.

This exercise is convenient to do during a general workout, pumping both the biceps and the forearm at the same time. Please note that when working with a barbell, the load on the triceps increases due to a change in grip, so it is better to keep your hands on the bar narrower than shoulder width.

• In a sitting position, try fixing your hands on your knees so that your forearm has support under it and your hand hangs down, holding the dumbbell only with your fingers. Squeeze your palm as slowly as possible while lifting the weight, and then slowly release your grip until it is completely relaxed.

Try to make the dumbbell roll as low as possible to the ends of your fingers. Determine the working weight at your personal discretion.

• To enhance the effect of the previous exercise, change your grip to a reverse one and try performing the movement with your palms facing down. Constantly combine these exercises with each other, since each of them works only one side of the forearm.

• Take dumbbells in your hands and stand up straight. Now, without raising your arms, turn your hands out so that your palms become parallel to the floor. Then bend the hand in the other direction until it stops. Repeat as many times as you can.

With a barbell, this exercise can be done by placing your arms behind your back and bending your hands up, and then relaxing until the bar rolls down to the phalanges.

• The exercise is called a hammer. Remove the weight plates from one end of the dumbbell. Grasping the free end with your hand, perform lifts and circular movements, and your hands should be fixed. Then change the position of the dumbbell so that the load is on the little finger side. Working with a hammer develops all the muscles of the forearm more harmoniously, as they constantly replace each other, especially during rotation.

• Well, the next thing is a dessert for lovers of classical techniques. To perform this exercise, you need to wrap some kind of weight (either a dumbbell or a barbell plate) with a strong rope. Then tie the weight to a stick that is comfortable to hold in your hands (you can also take a bar if you don’t find it too heavy).

Now extend your arms with the stick forward and hold them in front of you. Start twisting the projectile in one direction until the load rises all the way, and then carefully unwind it so as not to drop the pancakes on your feet. This projectile is called a hand strengthener. It is quite modern and is used by many successful athletes.

Do exercises on the bar

Add hanging on the horizontal bar to your workout. You can do it with a load. But during training, use such a load to hang for no more than 30 seconds, otherwise the muscles will develop endurance and stop gaining weight. This option is only suitable for those who work out in the gym or have a strong horizontal bar at home.

How to pump up your forearms with an expander?

Great option for everyday forearm development - super tough expander. Soft equipment only develops hand endurance, and truly strong forearms can only be built using special expanders, which come in a wide variety of designs - whatever you like.

And. . .

Do not under any circumstances think that if you train hard, then men's housework is not for you. Carrying heavy objects, working with a screwdriver and hammer, rearranging furniture, and much more strengthens the hand and forearm very well.

How to pump up your forearm: video

A set of exercises for pumping up the forearms

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Huge shoulders, a wide chest and an impressive back are the goal of most bodybuilders. But what about the rest? It is training the small muscles of the forearms that completes the development of the entire muscle complex of your body and makes it truly attractive.

Of course, the forearms receive some stimulation from curls, rows and presses, but in order to reach their full potential and build strong forearms, it is necessary to add special sets of exercises to the training program. This does not mean that you can limit yourself to a few random movements for the forearms, performed carelessly and half-heartedly. Forearm training requires special attention and discipline when performing.

A little about the anatomy of the forearms

Now let's move on directly to pumping up the forearms with these exercises.

Bench wrist curl while sitting on a bench (palms up)

Grab a weight approximately shoulder-width apart and place your forearms either on the bench or on your thighs so that your hands can be lowered down towards the floor.

Initially, extend your forearms and lower the load down (see exercise technique), firmly holding the barbell. Reverse the movement and bring your hands back up to achieve a strong muscle contraction. Do not jerk or swing the load to avoid injury.

For those who find the position of their forearms on a bench or on their knees a little uncomfortable, we advise you to try pumping up your forearms by bending your wrists behind your back.

From a standing position, use an overhand grip to hold the barbell behind your hips. Press your wrists into your buttocks for extra support and, using only your hands, lift the barbell upward until the muscles contract.

Performing the movements in this manner can sometimes reduce the pain that some feel in the stretch position when performing a traditional wrist curl.

Reverse Grip Wrist Curl

To have big forearms, it is not enough to do one exercise. Now we will look at the technique of performing reverse grip wrist curls.

The reverse-grip wrist curl is performed in the same way as a regular wrist curl, except with the palms facing down and the extensor muscles working.

Hold a barbell, pulley handle, or handle above a bench or thighs with your palms facing down, allow the weight to stretch your extensor muscles, then reverse the upward motion to achieve a muscle contraction. Remember, the advantage of using dumbbells to lift your forearms is that they can be used when you are limited in wrist rotation and when it is difficult to use a straight bar. You need to control the movement and not swing the load.

Tip: To achieve greater repetition intensity, try holding each contraction as you lift the barbell upward for a few seconds. You don't have to use a heavy weight, the results will be worth it!

Reverse Grip Curl

Simply hold your hands with the bar (this exercise can also be done with dumbbells) along your body with your thumbs pointing down. The elbows are pressed to the body. With gentle movements, lift the barbell to the top by bending your arms at the elbow joint. When performing the exercise, your hands on the bar should be approximately shoulder-width apart. Make sure you stick to strict form and use a medium weight load.

Reverse grip barbell lift

To achieve the best results when pumping up your forearms, try doing reverse-grip curls on a Scott bench. This way you will fully practice the movements. In this case, also choose a moderate weight load, because performing this exercise with a heavy load is extremely difficult.

Grip training

There are many ways to improve your grip while training strength and building muscle in your forearms, such as weight bearing exercises.

One of the most suitable methods is to firmly grip the bar at the end of all sets of wrist curls. Bend your wrist into a contraction position, squeeze the bar tightly, and hold for five to ten seconds. This exercise will be quite difficult to perform after a standard approach, but it will improve your grip and add intensity to your forearm training program!

Forearm Workout Plans

If you are new to this business and have gone to the gym for the first time, then this forearm training program will help you achieve initial results.

Has the initial level of forearm pumping been achieved? Let's move on to the next one.

Do you think your forearms aren't big enough or sculpted enough? By following this program, you will achieve the desired result.

Advanced Advanced Forearm Training Program

By following this program, you will always keep your forearms in shape.

You can read more about the forearm pumping technique in the article.

Compound exercises such as the press, deadlift and squat are certainly an indispensable part of an athlete's training. But we shouldn’t forget about other muscle groups. Only then will you be able to ensure that your body is pumped evenly and in a balanced manner. Beautiful and impressive reliefs are the result of training for all muscle groups!

The forearms are the most important part of harmoniously developed muscles. However, training these muscles requires special attention and discipline from the athlete. The muscles of the forearm are not always as easy to “pump up” as, for example, the pectoral or biceps. You need a well-thought-out program of special exercises to achieve qualitative changes in strength and volume. In this article we will take a closer look at how to pump up your forearms at home and more.

These muscles are among the so-called "small muscles" - they are not as visible as the shoulders, pectoral muscles and quadriceps (thigh muscles), but without them a bodybuilder's body will not look proportionally developed. In addition, the strength of the forearms is important for the full training of other muscle groups: if the forearms are not sufficiently trained, it will not be easy to achieve progress in exercises.

Powerful forearms will make you look more massive: pumped-up muscles in this group create the impression of physical strength. In addition, developed forearms create a visual sensation of a symmetrical body (provided, of course, that the other muscle groups are also in order).

There is also a purely aesthetic aspect - when an athlete is dressed, often only his neck and forearms are visible: the desire to impress others even when dressed can also be called a fairly compelling reason.

Regular forearm training is recommended by bodybuilding experts also for safety reasons. The developed muscles of this group allow you to perform complex complexes that were previously inaccessible without the risk of injury. For example, training your back using pull-ups with additional weight: without a strong and strong grip, for which the forearm muscles are responsible, such exercises are not easy to perform. And in general, any exercise with heavy weights is possible only thanks to strong arms.

Anatomical features

The forearm is the part of the human upper limb from the elbow joint to the hand.

The composition of the muscle group is as follows:

• Brachialis (brachial muscle);
• Brachioradialis (brachioradialis muscle);
• Flexors;
• Extensors;
• Pronator teres.

"Stubborn" muscles

Since the forearms work when performing exercises on other muscle groups and are involved in everyday life, their resistance to stress is quite high. Therefore, these muscles are called “stubborn”, and their development is a very labor-intensive process that requires patience and perseverance.

First, let's decide how many times a week you can pump your forearms. For the harmonious development of this muscle group, you need to perform exercises twice a week. In this case, each exercise should be done in 3 sets of 10-15 repetitions each. An important nuance - before training your forearms, you should perform a full warm-up and warm-up: these muscles are quite often injured. You should also not allow excessive muscle stretching at the end points of the range of motion.

It is best to train your forearms in conjunction with training your arms and back. But exercises for the forearms should be done at the end of classes, when the muscles of the back and arms have already been worked out, otherwise there will be no full return from the training.

It is not recommended to train your forearms more than twice a week. These muscles require a minimum of 48 hours, preferably 72, to recover. If you regularly overexert your forearms, chronic pain in the wrist area may occur.

Set of exercises

And now directly about how to pump up your forearms. The training program must necessarily include exercises for the entire muscle group. It is advisable to change the choice of specific exercises and the sequence of their implementation from training to training - this will improve muscle growth.

We offer the most effective and affordable exercises for training your forearms at home, as well as in the gym.

Barbell exercises

Standing barbell curl. Performed similarly to biceps curls, only with a reverse (overhead) grip. Leaving your shoulders motionless, as you exhale, lift the barbell to shoulder level. As you inhale, slowly lower your arms to the starting position. The main load here falls on the brachyradialis; the biceps and brachialis are simultaneously involved. The weight of the barbell is taken less than when training biceps, since the brachyradialis is anatomically weaker.

Seated barbell wrist curl. Grasp the barbell with an underhand grip (palms up), resting your forearms on your thighs. Holding the bar tightly, you need to slightly stretch your forearms forward and lower the load down. Then slowly bend and straighten your arms at the wrists. The range of motion when training your wrists is low, so do not jerk or swing the barbell to avoid sprains and injuries.

Standing wrist curl with a barbell behind your back. Stand with your back to the barbell rack, turn your palms back, take the apparatus and perform flexion-extension of your wrists without bending your elbow joints. This exercise also develops the flexor-extensor muscles of the wrist itself. This type of training is suitable for those who find sitting exercises with a barbell somewhat uncomfortable.

Exercises with dumbbells

Primarily, dumbbell forearm exercises include the Zottman Curl. This is a variation of forearm exercises with a barbell, only instead of a barbell there are dumbbells. In the lower position, the dumbbells are held as when lifting a “hammer” (the dumbbells are held approximately like a hammer), as they move upward, the forearm pronates (palms turn down). Then the arms with dumbbells are lowered, and the movements are performed in the reverse order.

The second exercise is similar to the sitting wrist curl with a barbell, only, again, the apparatus changes. Also, when performing exercises with dumbbells in a sitting position, it will be effective to work each arm in turn.

Hanging on the horizontal bar

This is the most basic exercise for the forearm muscles: you simply hang on a horizontal bar, preferably with a load. Systematically completing this study in a couple of months will allow you to easily win a prize in a popular park attraction.

Advice: the load should be selected in such a way that it hangs for no more than 30 seconds, otherwise the muscles will develop for endurance, and not for mass and strength.

Exercises with an expander

A good alternative for regular forearm development at home is exercises with a super-rigid expander. The projectile must be exactly hard, since soft versions develop mainly the hand. So before buying a piece of equipment in a store, be sure to consult with the seller which expander is most suitable for training the muscles of the forearms.

Additional exercises

Good additional exercises for developing the forearm area:

• Jumping rope with weights: This cardio exercise for 20 minutes is good for the outer surface of the forearm.
• Performing punches on a punching bag, especially with weighted gloves, is an excellent load on the flexors.
• Wearing a special rubber bracelet during exercise will increase muscle resistance and will work to develop mass and strength.

And one more piece of advice: regular training is not a reason to neglect the hard “male” housework. Moving furniture, working with a hammer, drill and screwdriver are in themselves excellent methods for developing the muscles of the forearms.

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

A little anatomy

Let's start with a quick anatomy. This will allow us to analyze the exercises later.

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

The forearm has an anatomically complex structure, containing two bones (the major and minor radials) and many muscles that allow the hands to make such precise and multidirectional movements.

Let us 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 the inside of your hand at the wrist, you will see many cords coming from the palm. There are similar strands on the other side. These are tendons that run from the muscles of the forearms to the fingers. The bulk of the muscles of the forearm are located in the elbow area, where this part of the arm is widest. There are not 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 serious strength in human hands. For example, the arms themselves may be thin, but due to the strength of the tendons and the large participation of muscles, the strength in them can be enormous.

Forearm strength and mass

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

For those who are strengthening their grip, iron forearms are a must. In the latter case, the muscles are trained very actively, especially the inner part of the elbow.

Those who engage in arm wrestling also need to pump up this muscle group. These people fight on their hands, it is not so much the grip that decides, but the strength of the forearms, triceps and biceps.

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

Among bodybuilders, the question of how to pump up your forearms is not heard 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 swings enough during exercises for other muscles. This is the one that is located on the outside of the forearm and allows you to bend the hand with the back side up.

Those who believe that you can pump up your forearm muscles without acupressure exercises are partly right. After all, all the exercises in which you pick up a dumbbell, a barbell, even a horizontal bar, involve your forearms, mainly their inner part.

To engage the back of these muscles, you need to do, for example, a biceps curl with an overhand grip. Great exercise - because you get more than just a toned bicep flexor!

In general, any biceps exercise works well for the forearms. This is true and if this is enough for you, you can stop there.

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

Basic exercises with a barbell

To develop your forearm muscles, you need to lift a barbell. There are two main exercises here. Let’s conventionally 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.

Barbell wrist curl

The inner part of the forearm is pumped up by performing wrist curls with a barbell.

The exercise is done like this:

1. Take an empty bar.
2. Sit on a bench, bring your knees together.
3. Place your elbows on your knees with your hands in the air and your palms facing up. Hands from the wrist and elbow should lie on the legs.
4. The bar is already in your hands, bend your hands, holding it in your palms. The movement should be smooth and measured.
5. You can do 10–15 repetitions in one approach. You need to do 4 approaches.

When performed correctly, you will feel how your forearms on the inside become stiff and enlarged.

There is an interesting nuance in the execution: to load your hands and forearms as much as possible, you can roll the bar in your palms. That is, when moving down, the bar rolls slightly towards the bent fingers. When moving upward, using the force of the fingers, the bar returns to the base of the palms. This method also allows you to improve your grip. By the way, it also depends on the capabilities of the forearm muscles. Due to this exercise, the inner side of the forearm will strengthen and grow.

Wrist extension with barbell

A more difficult and unloved type of exercise for the forearms.

The technique is as follows:

1. Take the bar in your hands. Sit on a bench.
2. Place your hands, palms down, on your knees. The legs contain everything from the wrist to the elbow. You can let your wrist hang slightly from your knees.
3. Now straighten your hands and lift the bar up, and then smoothly lower it down using the force of your forearms. Forearm training involves 10–15 repetitions in 4 sets.
4. If you experience wrist pain, avoid this type of exercise or reduce the weights. Vultures are different. Or did you immediately pick up the Olympic bar? Confess?

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

Now let's talk about how to strengthen your forearms with dumbbells.

Additional exercises with dumbbells

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

Pumping up the forearms will not be as effective if you don’t pump up the sides of this part of the arms. And this implies movements in the wrist joint to the right and left in the plane of the palm, which is impossible to do with a bar.

So let's look at a couple of exercises for the forearms with dumbbells.

The first is done like this:

1. Sit on a bench, first holding a 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 place both hands in this way, your palms will face each other.
2. Move the hand and dumbbell up and down with maximum amplitude. The movements will be minor, but this helps to finish off the muscles and use certain bundles of the forearms.

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

1. Take a dumbbell and sit on a bench.
2. Place one hand with your elbow on your knee, bending it.
3. Raise your other arm so that your elbow and shoulder are at the same level.
4. Place the second hand closer to the wrist in the first hand. That is, with the palm of your lower hand you should clasp your upper hand near the wrist. Thus, the elbow of the second hand will point slightly upward. If you raise your hand above your elbow, it will be even better.
5. Hold the dumbbell with your other hand and move your hand up and down. The amplitude will again be insignificant - this is normal. In this plane the joint has limited mobility.

In general, these two exercises are more about subtleties. You can limit yourself to just working with a barbell. This is enough to create muscle mass in the arms below the elbow.

If you don’t have a barbell, you can use dumbbells instead and do the same exercises, plus an option when your palms are oriented towards each other.

To have pumped up forearms, it is enough to work them out once a week. You can do this on any training day.

In what other cases do these muscles work?

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

Pull-ups

Pull-ups on the horizontal bar perfectly strengthen your grip and the back of your forearms. In order to achieve the desired effect, you need to pull yourself up with a reverse narrow grip, bending your wrists towards you. This angle allows you to tighten the inner part of the muscles near the elbow. At the same time, the back, biceps and partially shoulders swing.

Barbell and dumbbells for biceps

When you hold a barbell or dumbbells, it is the forearm muscles that help stabilize your hands. If the biceps receive a dynamic load, then the forearms receive a static load.

If you take the barbell with an overhand grip, it will be harder to hold the weight. This is due to the fact that the extensor muscle of the hand is weaker than the flexor muscle. We need to pump him up!

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

Triceps work

Exercises such as the French press and cable extensions are great for strengthening the forearm muscles. The outer part is working.

If you take a lot of weight when working on a block, your hands will sag. This means that their strength is not enough to handle the selected weight.

Raises and raises for shoulders and back

Raising dumbbells to the sides strains the muscles we need, and lifting the dumbbell in front of you strains them in the same way.

Bent-over barbell rows work the inner arms.

Pullover

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

Deadlift

Deadlifts strengthen your grip to an incredible degree. You have to hold a heavy barbell, which forces the muscles of the forearm and hand to 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 curls with a barbell without the support of testosterone will do little. You also need to pump up your legs, shoulder girdle, chest and back.

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

Exercises for the forearms are a must in exercise for men and women. If you don't train these muscles, your body will look disproportionate. In addition, the risk of injury increases during more serious and complex basic exercises.

Any athlete strives to look harmonious and attractive, to emphasize every muscle of the body. There are muscle groups that are easy to train, while other areas are much more difficult to train. These areas include the forearm. Here are the “stubborn muscles” that respond to targeted physical activity of a certain nature. The forearms are also called “small muscles”, because they are not very noticeable and are located deep inside.

Girls are interested in forearm exercises as a way to lose weight on their arms. Systematic implementation of highly specialized training at home or in the gym helps against sagging skin. Everyone determines the incentive for themselves, but you need to understand that pumping up your forearms is very important and you shouldn’t neglect the exercises.

A little anatomy

To choose the best exercises to strengthen your forearms, you need to understand the features of the anatomical structure. They call the part of the arm from the elbow joint to the hands. The muscle group includes:

• flexors;
• extensors;
• pronator teres;
• brachioradialis;
• shoulder

The difficulty of pumping up the forearms lies in the fact that in order to develop powerful muscles of this anatomical group, it is necessary to act on all five muscles at once. Making them grow and get stronger is also not easy due to the fact that they are exposed to everyday stress every day and have adapted to normal physical stress.

To pump up your forearms at home or in the gym, first of all, you need to be patient and think through effective basic exercises. You need to train twice a week. More often it is not recommended, because it takes 48-72 hours to restore muscle fibers. Each movement should be performed in 3 sets of 10-15 times. To build muscle, increase the load, work with weights: kettlebell, barbell, dumbbells. During training, follow a few simple rules and recommendations:

• breathe correctly;
• before and after classes;
• observe drinking and eating regimen;
• combine training with shoulder and back exercises;
• Wear comfortable clothes, shoes and gloves.

You should not overstrain your muscles and work to the limit. This will have unpleasant consequences. An athlete may develop chronic pain in the wrist area, as a result of which their mobility will decrease and any strength training will become impossible.

Features of the training

Athletes who have found themselves in arm wrestling pay special attention to pumping up their forearms. It is important to understand that regardless of whether you are an experienced professional athlete or an amateur who exercises for fun, the outer and inner side of the arm up to the elbow is constantly subjected to serious stress, so strengthening this muscle group is impossible. The most progressive and effective exercises for the forearms are:

• Standing barbell curl. The exercise must be performed carefully, in compliance with all safety standards and regulations. You need to grab the bar with an overhand grip. When performing the movement while standing, you need to pull the barbell up to shoulder level as you exhale. As you inhale, return your arms to their original position.

• Seated barbell curl. We take the bar with an underhand grip, fix our forearms on our hips and move them forward a little. We perform flexion and extension of the arms at the wrists. We perform the movement slowly with a small amplitude. Do not jerk or swing the bar. The weight of the bar should be minimal.

• Training with dumbbells. If it is difficult for an athlete to work with a barbell, you can perform the exercises presented above, but using dumbbells. Also practice Zottman curls. It is necessary to hold the dumbbells with an overhand grip with your palms facing each other. As you exhale, turn your wrists with your palms up and bend your arms at the elbow. At the maximum point, we turn our hands with our palms down and straighten our elbows. Only the forearms work.

• Hanging on the horizontal bar. You can develop the mass and strength of your forearms by simply hanging on the horizontal bar. It is advisable to have weights. The weight must be such that the athlete can hold on the bar for no more than 30 seconds.
• Exercises with an expander. Choose a super-hard expander and squeeze it for 5 minutes a day. If you take a soft analogue, only the hand will work, and not the forearm.

Practice as an additional activity. You can box a punching bag. Change, combine, supplement and complicate the training, this is the only way to achieve noticeable results. Do not forget that household chores and worries, as well as exercise, will help strengthen the muscles of the forearms, for example, if you work with a sledgehammer during repairs.

And also watch the video:

Increase the load gradually as the body adapts to the physical impact. Develop a convenient schedule and stick to it, study systematically and in a good mood, the result will not be long in coming.