Forearm

For the back to be muscular in a harmonious way, it is necessary to modify the angles of attack on the different muscles. This back bodybuilding program mixes vertical, 45°, horizontal work and mono and polyarticular exercises to mobilize these muscle groups.

Here is the ideal back bodybuilding program, planned by our coach, to integrate into your bodybuilding sessions.

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How to perform the Zottman curl?

In a standing position, or at the desk, grasp a dumbbell in each hand, supine, palms facing up and contract and flex the elbow to bring the dumbbell towards the shoulder as for a normal curl. Once at the top, rotate the wrist towards the face (internal rotation) to pass into pronation (palms down) and hold the load on the descent. Once down, at the end of the negative phase, do an external rotation to return to supination.

Coach's advice

It is not complicated but you have to understand the movement well to execute it well.

Do not put too heavy to start, too high a load can cause tendon injuries. Performed at the desk, it spares the back.

Keep your back straight and don't cheat while pushing. Keeping the elbows together spares mobilization of the shoulder.

This move complements classic barbell curl exercises.

To have powerful forearms, the work of the arms and back is sometimes insufficient. They have to be worked on specifically with the Andrieu reel or Wrist roller. Zero technology: it is simply a weighted rope that must be wound and unwound around an axis. This exercise looks simple, yet it is very effective in developing grip strength and strengthening forearm muscles.

The Andrieu coil, for which muscle groups?

The main muscles worked are the extensors of the wrist and also the shoulders, solicited in isometry (contraction without movement). It represents a variation of wrist extensions at the barre and is more fun to do.

How to use the Andrieu coil?

The Andrieu coil or "Wrist Roller" is an excellent exercise that combines flexion and extension in the same movement.

Standing, back straight, feet shoulder-width apart, arms practically outstretched, hands pronated at shoulder height, it consists of winding and unwinding a weighted rope on a movable axis. It can also be performed with elbows to the body and arms bent to limit stress on the deltoids.

Coach's advice

This exercise does not look like much but it causes a real burn in the shoulders in isometric effort.

As the muscles of the forearms recover very quickly, you can train them more often at the end of the session, or devote a specific session to them at home since you can make the equipment very simply.

Pay attention to the technique of execution, avoid loads that are too heavy to limit the tension on the shoulder joints. The risk is not using your forearms enough.

Prefer long and light series to short and heavy series.