Detailed explanation of the strong forearm muscle training method

There are actually many training methods for how a person should train forearm muscles. Among the training methods, some methods are very effective, and some methods are average. I believe many people still know what the forearm muscle training methods are. So, what are the strong forearm muscle training methods? Let’s take a look at the training methods together!

1. Pull-up

People often skip pull-ups because they find it too difficult. Grab the tip (hold the bar with the backhand) and then move up! Do 8 to 10 in each group.

2. Pair bars flex the arm

2. Grab the parallel bars with both hands to support the body, and the elbow joints gradually lower the body until Touch the forearm and then stretch and support it. Do 8 to 10 times in each group.

　　3. Barbell curl

　　Sit on the arm-flexing training bench, select the flexing barbell, and your hands are slightly narrower than your shoulders. Do 10 to 12 times in each group. Make sure that your arms are fully extended every time.

　　4. Diamond push-ups

　　Put your feet on the fitness ball, use the thumbs and ring fingers of both hands to face each other, and then perform push-up exercises, one set every 10 to 12 times.

　　5. Hammer bending

　　Stand with dumbbells, your arms are on both sides of your body, and your palms are facing inward. Keep your elbows still and bend as high as possible. Forearm, then slowly put it down.

6. Flex and stretch down

6. Flex and stretch down

lying on the chair of the tilted dumbbells, keeping your hips higher than your head. Palms facing each other, hold a pair of dumbbells, and stretch your arms forward. Keep your elbows pointing to the ceiling, slowly bend your arms to move the dumbbells to your shoulders, and then return to the initial position. This week, you only need to add a new set of movements to each round of exercise, but this action will strengthen the forearm while strengthening the triceps and biceps. Keep 10 to 12 weightlifting training in the first week, and wear a heavier vest when flexing the pull-ups and parallel bars. Try doing 6 to 8 times per group; do 15 to 20 diamond push-ups in each group.

　　7. Hanging towels

　　Put two towels on the horizontal bar, grab both ends of a towel with both hands, and hang them with your arms straight for 30 seconds. Use a thicker towel to avoid slipping your hands.

　　8. Walk with weight

　　Because this will quickly exhaust your physical strength, don't put this movement into each round of exercises, but add it at the end of the training. Take a set of very heavy dumbbells, keep your head up and chest up, shoulders back, and walk forward for 30 seconds. If the gym space is narrow, you can go in the shape of "8".

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