Learn How To Develop Strong Forearms In Bodybuilding? We reveal the secrets of professional athletes with forearm volume over 40 cm. Forearms are the most problematic area for most athletes. In most exercises, the muscles in this group are not active enough to grow. To build these muscles, you need to do barbell curls on the forearms. This is a classic movement aimed at developing the muscles of the forearms, and the target muscle is the flexor of the elbow.
Also, thanks to this movement, you will be able to strengthen the grip, which is very important for all exercises. In addition to the flexor of the elbow joint, a lot of muscles are involved in the work when flexing the hand with a barbell on the forearm, mainly responsible for the grip strength.
How to do barbell curls correctly?
Stand straight with the barbell positioned behind your back. It is most convenient in this situation to use a pronated grip, in which the palms are directed towards the buttocks. The brushes are located at the width of the shoulder joints. It is necessary to look ahead.
As you inhale, begin to slowly lift the projectile upward, bending your wrists, which move in a semicircular trajectory. As a result, in the upper position, the trajectories of the palms should be directed upward. It is very important that the movement is performed only with the help of the wrists. Take a short pause in this position and start lowering the projectile to the starting position.
You can also do hand curls with dumbbells, which makes it possible to work out the muscles of each arm separately. This exercise can be recommended for novice bodybuilders to master its technical features. Since performing this movement requires holding the projectile behind your back, it is advisable to use a friend for safety net. This will allow you not only to protect yourself, but also to make the exercise more convenient, because your partner can pick up the shell from you after completing the exercise.
It is also worth using light weights to reduce the risk of injury. Beginners should generally use an empty bar or dumbbells first. If you have previously had injuries to the elbow joints or wrists, then you should completely refuse to perform flexion of the hand with a barbell on the forearms.
Common mistakes when doing wrist curls
- High rate of execution of the movement. Often, beginner athletes try to perform the exercise as fast as possible. But this significantly reduces the efficiency of the movement, since it is easier to perform bending at a high speed of flexion. It should also be remembered that a high pace can cause ligament injury.
- Breath. Exhale while moving the projectile up, and in the lower position of the trajectory, exhale. Thanks to this, the muscles acquire additional strength, and you will be able to work them better.
- Wrong back position. If your back muscles are not well developed, then it can become round. As a result, you can disrupt your posture, and the load on the lumbar region also increases. If you stand upright, you can completely eliminate your back muscles from work. It is also important not to help the movement with your legs or back. This is primarily due to the high risk of injury.
- Warm up. This is one of the most common mistakes athletes make when performing any exercise. Before performing flexions, you must be sure to properly stretch your hands to minimize the risk of injury.
Practical tips for doing the exercise
You can get injured even before starting the movement, at the moment when you take the projectile. For this reason, it is very important to do it right. The bar should be at the level of your lowered hands, and you must approach it with your back.
During the exercise, do not round your back and exclude swaying of the body. It is important to remember that the maximum contraction of the muscles occurs in the upper position, and the stretching occurs in the lower position. Choose the weight of the projectile that will not hinder your movements and the amplitude will be maximum. Don't experiment with curved necks. Hand curls should only be done with a straight bar. Also, do not pause for a long time in the upper position of the trajectory so that the muscles do not relax.
For how to pump up your forearms by doing barbell curls, see here:
