Having a pair of good-looking arms is what many people want. The arms are divided into upper arms and forearms, and the exercise methods of the upper arms and forearms are different. How to train the forearms? You can do side curls and overhand grips. Use methods such as wrist curls and reverse grip wrist curls to train your forearms. So, how can you train your forearm muscles to be effective? Let’s take a look!
1. Side Curls
Hold dumbbells sideways with either hand or one hand (fists facing toward the eyes) Front), keep your upper arms close to your sides, hold the bell and bend it upward to the front of your shoulders, then slowly lower it back down.
2. Overhand wrist curl
Hold the barbell with both hands (palms facing down), with the grip distance shoulder-width apart, and the upper arms close to the sides. Curl the barbell upwards, lift it to the limit and then slowly lower it back down. The forearm muscles remain tense during the movement.
3. Reverse Grip Wrist Curl
Sit on the end of the bench, hold the barbell behind your back with the palms of both hands facing up, with the grip distance shoulder-width apart, place your forearms on your thighs, and relax your wrists. Bend the barbell upward as hard as you can until it can't be bent any further. Then relax and restore. This action can be done with your forearms on a flat bench, or you can do it with a dumbbell in one hand.
4. Behind-the-back wrist curls
Stand, hold the barbell behind your back (palms facing backward), and perform wrist curls. The function is the same as the reverse-grip wrist curls, and it mainly exercises forearm flexion. Muscle groups. Many bodybuilders like to use this exercise because it creates a forced contraction feeling.
5. Ulnar wrist curl
Stand with your feet forward and backward, put one hand on your waist, and grasp one end of the dumbbell without a piece with the other hand. The other end hangs back and relaxes the wrist joint. Contract the ulnar muscle group, use the wrist joint as the axis, and curl the dumbbell backwards and upwards until the triceps brachii is strongly contracted, and then return to the original position again.
6. Radial wrist curl
The preparatory posture is the same as step 5, but the holding method is different, and the dumbbell droops in front. When bending, your arms should be completely straight, try to avoid bending your elbows, and use the strength of your peptide biceps.
7. Hand pronation curl
Sit in a sitting position, hold one end of a dumbbell (or dumbbell) in one hand, support it with the other hand, and place the forearm of the hand holding the bell on a flat bench or an inclined board. Do the internal and external rotation of the hand. You can increase the weight and perform it quickly to improve the strength and sensitivity of your forearm muscles.
8. Weight-bearing rope roll
Stand, holding the scroll in hand, roll up the hanging heavy object with force, and restore the control. First roll forward and then reverse roll, repeat. This exercise can make the forearm muscles stronger and stronger. In addition, exercises such as pinching grippers and barbell plates are also useful for developing forearm muscles.effective method.