< strong>Strengthen the forearm muscles: Overhand grip barbell curl!
The forearm muscles are an area that most people ignore! But just such an inconspicuous little part may limit your overall development!
Forearm muscles are relatively small and contain a larger proportion of slow-twitch muscle fibers, which makes them less likely to grow and difficult to grow.
Forearm muscle group introduction:
Brachioradialis: Located at the top of the forearm near the elbow joint,
Wrist extensors: Smaller muscle located at the top of the forearm near the elbow joint Called the (ulnar) carpi extensor muscle;
Wrist flexor muscle: The muscle located on the lower forearm is called the (ulnar) carpi flexor muscle
Many people think that the forearms do not need to be trained separately! They feel that many lifting exercises, such as rows, deadlifts, and shoulder shrugs, already provide sufficient stimulation to the forearms.
But in fact, in these movements, the main function of the forearm is static grasping. Your wrist is kept close to a neutral position, and there is almost no substantial movement of the wrist, so it cannot provide enough strength to the forearm. stimulation.
If you want to fully train your forearms and increase their dimensions, in addition to separate gripping training, you also need to add other different training movements.
TodayTian wants to introduce to you: overhand barbell curl
Traditional bicep curls cannot effectively train the brachioradialis. The brachioradialis can be trained with counter-grip or underhand grip movements - such as hammer curls and underhand grip curls.
Tension curl training with an overhand grip can not only exercise the biceps, but also better stimulate your forearm muscles (wrist extensors, finger extensors), while also exercising the brachioradialis and brachialis muscles. Muscles)
Action essentials:
1. Preparation: Stand with your feet shoulder-width apart, hold the barbell with both hands in a mid-range grip ; Droop your arms and hold the barbell in front of your thighs; keep your upper arms close to your sides and bend your knees slightly.
2. Training actions: Slowly bend your elbows and lift the barbell as high as you can, but do not involve your upper arms; pause for a moment, then slowly lower the barbell and return to the starting position; repeat Perform the above actions until you complete a set of exercises.
Note:
During the entire movement, the upper arms should always be close to the sides of the body. Try not to move your elbows back and forth
When you slowly do this exercise, you will feel that your forearms are extremely strenuous. Be careful not to move your body while doing the movements!