Strengthening the forearm muscles: 5 recommended actions< /strong>
The forearm is a small and inconspicuous part that many people often ignore! In fact, no matter from a fitness perspective or a functional perspective, the forearms are crucial!
The strength of the forearm muscles can directly affect the training intensity and safety of other muscles! The weak forearm muscles will be a liability for you in various major exercises
The forearm muscles are mainly responsible for rotating the elbow joint and flexing and extending the wrist joint! Today I’m going to recommend some great forearm strengthening exercises to you!
1. Overhand curl!
Using an overhand grip when curling will make your forearms More excitement! As shown in the picture: Use cables or barbells, hold them overhand, and then perform bicep curl training!
2. Dumbbell forearm rotation
As shown in the picture: use a detachable dumbbell, remove one end of the dumbbell plate, and hold it with one hand Hold the dumbbell and hold the elbow joint with the other hand to keep it fixed! Then rotate the forearm inwards and then outwards, or vice versa.
3. Flexion and extension of the forearm
In the same starting position, hold the dumbbells with opposite grips, keeping the elbow and shoulder joints stable. Then stretch forward, and then pull back!
p>4. Roll heavy objects on the wrist
This is a great way to use your wrist joints to continuously curl to lift heavy objects! Can fully and thoroughly act on the forearm muscles
Choose a wooden stick, then tie the barbell plate or dumbbell with a rope, and hold both sides of the straight handle with your palms down. Then focus on the forearms, alternately bend the wrists with both hands and turn the straight handle clockwise (or counterclockwise), and slowly roll up the rope until the forearm muscles are tired and sore and unable to continue rolling.
5. Zortman Curl
Added forearm rotation, which allows you to exercise your biceps while getting more Great forearm muscle stimulation!
Stand up, holding dumbbells in both hands (palms facing upwards) hanging down by your sides. Make sure your armpits are tucked well and your elbows are as close to your body as possible. To perform a curl, once the dumbbells are close to your shoulders, immediately turn the dumbbells into an underhand grip (palms facing down).
Then do eccentric training, that is, slowly lower the dumbbells and return to the starting position. Then turn the dumbbell to an overhand grip, which is the initial preparation movement, and repeat.