There are many movements for how a person can increase forearm muscles. At the same time, among these movements, some are suitable for practicing at home, and some are suitable for practicing in the gym. I believe someone still knows how to increase forearm muscles at home. of. So, what’s the best way to increase your forearm muscles at home? Let’s take a look at how to increase it at home!
1. Pull-ups
Most people don’t realize the best way It actually builds arm size and strength. This is simply a matter of developing the ability to keep the body straight and stable. The arms and shoulders should be the only moving parts of the body.
2. Push-ups
Lower your body fully, and then immediately push up and lift your body back to the starting position. This is great for building muscle strength and muscle mass. One of the most effective ways. This is also the best way to go if you're just starting to build your arm size, but keep exercising to avoid injury and build endurance.
3. Dumbbells
The next step is a simple way to build muscle mass: hold each arm 10 times, 3 times as a cycle, initially choose a smaller weight such as 25 Pounds, works the size of the biceps and forearms.
4. Dumbbell Curls
When you have effectively built the strength of both arms, it's time to move on to single-weight exercises. With the single bar bend, the arms actually restructure with the weight to get your triceps moving. However, you must remember not to do it too quickly.
5. Single-arm dumbbells
Fix your left knee and left hand firmly on a fixed bench. Your left hand should become the support for your body; then Keeping a very low center of gravity, contract your lats and biceps, and slowly grab the dumbbell up to your torso; then slowly lower the dumbbell to full extension. You'll feel strong in your back, triceps, biceps, and forearms.
6. Triceps
Lie on a bench, grab the barbell, lift it straight, and slowly lower it to your chest. Without moving your upper arms forward or backward, bend your elbows and slowly lower them toward your head. Stop with your forearms parallel underneath, but keep your forehead safe. This will work your forearms and triceps, as well as the chest muscle groups.