Both boys and girls want to have a pair of good-looking arms, and the arms are divided into upper arms and forearms. How to exercise the forearms? You can do standing barbell curls, single-arm alternating dumbbell curls, and incline dumbbell curls. Use methods such as lifting to reduce forearm muscles. So, what are some ways to exercise your forearm muscles? Let’s take a look!
1. Standing Barbell Curl
Lift by bending the elbow joint Lift the barbell, keeping your upper arms still and fixed on your torso, and do not move your elbow joint forward. It is important to avoid rocking movements and use of the shoulder joint during exercise. Lift up for 4 seconds, stay still for 2 seconds, put down for 4 seconds, repeat this action, you can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
2. Single-arm alternating dumbbell curl
Alternately bend the elbow joint to lift the dumbbell. As one dumbbell moves down, the other simply moves up. Move slowly and calmly. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
3. Incline dumbbell curl
Bend the elbow joint and lift the dumbbell without exerting force on the deltoid muscles. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
4. Preacher Chair Barbell Curl
Slowly lift the barbell by bending the elbow joint, bend the elbow joint to the maximum and then return to the starting position. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
5. Single-Arm Dumbbell Curl
Lift the dumbbell by bending your elbow joint, keeping your upper body still, and then move in reverse direction back to the starting position. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
6. Hammer dumbbell arm curl
Alternately lift the dumbbell by bending the elbow joint. When one elbow is straight, the other is bent. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
7. Supine triceps stretch
Slowly straighten the elbow joint and keep the upper arm perpendicular to the ground. The arms are always straight,Then slowly return to the starting position. Lift up for 4 seconds, stay still for 2 seconds, put down for 4 seconds, repeat this action, you can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
8. V-shaped curved bar pull-down
Always slowly straighten the elbow joint, and do not let the arm move away from the upper body, and keep moving slowly and evenly. Press down for 4 seconds, stay still for 2 seconds, and return for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
9. Seated dumbbell pull-up
While trying to keep your elbow joint at a fixed point in the air, straighten your elbow joint and keep your arms away from your head. Continue moving until your elbows are almost completely straight, then return to the starting position. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.