When we exercise, we pay a lot of attention, such as appropriate movements, etc., so it is very important for us to choose appropriate movements before exercising, because the exercise movements of each part are different. So how to exercise the forearm muscles? You can choose wrist rollers, wrist rotations, overhand grip flat dumbbell wrist curls, etc. So, how do men exercise their forearm muscles? Let’s take a look.
Wrist Roller
1. Stand upright and hold the wrist roller (palm down). Feet shoulder-width apart.
2. Slowly raise your arms until they are fully extended and parallel to the ground in front of you. Note: The rope is not rolled up now. The whole body is immobilized except the forearm. This is the starting position of the movement.
3. As you move upward, rotate your wrist once on each side and wrap the rope around the roller so that the weight reaches the straight pole.
4. Once the weight touches the straight bar, slowly lower the weight, rotating your wrist to move the weight downward until the weight reaches the starting position.
Wrist rotation
1. Stand with your feet shoulder-width apart. Lift your arms and extend them until they are parallel to the floor. And parallel to the height of the ground, evenly in line with the shoulders. Tip: Your torso and arms should form the letter "T": Your palms should be facing downwards. This is the starting position of the movement.
2. With the whole body fixed except for the wrists, rotate both wrists forward in a circle. Tip: Imagine you are trying to draw a circle with your hands. Breathe normally while exercising.
Wrist Curls with Flat Dumbbells
1. Hold a dumbbell in each hand, kneel on your knees, place your forearms on the flat bench, palms down, and hang your wrists on edge of the stool and curve downwards. This is the starting position of the movement.
2. Keep your arms still, bend your wrists upwards, and exhale at the same time.
3. Pause at the top for a moment, then slowly return the dumbbells to the starting position while inhaling.
Sitting Dumbbell Overhand Grip Wrist Curls
1. Sit on a flat bench, holding a dumbbell in each hand. Feet planted on the ground, slightly wider than shoulder width. Lean your upper body forward, place your forearm on the thigh on the same side, palm down, wrist against your knee, and lower the dumbbell as low as possible. This is the starting position of the movement.
2. Contract your forearms, curl the dumbbells upward with your wrists, and exhale at the same time. Until the forearm is contracted to the limit and the dumbbell is raised to the highest point.
3. Stay at the top for a moment and feel the contraction of the forearm muscles.Contract, then return the dumbbells to the starting position while inhaling.