From Latin Antebrachium, the forearm is part of the upper limb, located between the hand and the elbow. The skeleton of the forearm is the radial bone and the ulna. The forearm has the functions of supination and pronation, i.e. external and internal rotation. 


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We distinguish from the group of muscles belonging to the forearm 

– wrist rectifiers (hand straightening function, eg with a “stop” gesture) 

– wrist flexors (hand bending function, for example, when pointing at yourself) 


Contrary to appearances, these are the basic working muscles of the human body. Day after day, performing purely manual movements, we turn on forearm muscles. 

The work of the forearms is ubiquitous in our mechanics of everyday movement. And the massive and strong forearm makes our work more effective. So a great grip is useful in many activities and sports disciplines; 

– construction work (lifting objects, robot at the hammer), 

– working on the field (eg helping grandfather in the countryside), 

– as a fireman (when you need to keep the waterpump), 

– being a strongman (even the Farmer’s Walk competition), 

– in combat sports (eg judo, where we constantly grab the opponent behind a kimono or in wrestling), 

-in gymnastics / acrobatics (including rods and ropes), 

– in strength sports (throws, tears, dead strings) 

– climbing (eg on the wall). 

I could change forever. The strongman will depend primarily on improving the strength of the grip, and the bodybuilder on the weight and general appearance of the forearms. This is what we will do in this article. I will present the exercises and various methods that allow to develop as much as possible the strength and mass of these persistently growing muscles. 

Because you need to know that the forearms that do a lot of work every day will not necessarily want to listen to us during training and force ourselves to grow. You will need to use something that stimulates their stimuli, regardless of what forces the work of the forearms during the day. 


You can read also: Woman at the gym for the first time – where to start?

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