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Strength of the forearms

The ability to perform many exercises on the deadlift to curl depends on the strength of your forearm. Of course, it is not surprising - the hand is tired, my fingers unclenched, and weight slips from your hands. Therefore, in order not to become unsupportable weights before you have worked all the right muscles, you need to train the force of arms.

Fingers and hands perform very diverse work. Ability to hold a dumbbell or barbell depends on the force squeezing the grip. The simplest exercises for its development is squeezing carpal expander.

Retention of subjects in the hands depends on the strength of the hand and finger strength, but rather the finger grip. The biggest party of this kind of grip - thumb. This grip is very important in bodybuilding, because it weakens the weak thumb grip on the whole and does not develop forearms. An excellent exercise for the training of finger grip finger lift is a 5-kg weight plates.

Few have a good grip, compressing and strong fingers, you need to have for a long time to keep weight taken to bring the exercise to the end. Holding force grip can be trained using a variety of rods thicker bars and rods grip dumbbells than the standard. Other exercises specifically for the development of endurance and grip strength is a "farmer walk": for this, take two very heavy weights and just walking around the room with them.

A strong grip is not possible without strong wrists. In the performance, for example, bench press your wrists do not "give up", they should train the same way as any other part of the body. For this approach to the wrist flexion with forward and reverse grip, including a variant of this exercise - the implementation of its direct elbows.

Remember that your forearms are trained like any other body part - a steadily rising pressure: volume, intensity, and resistance.

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