How to train forearm muscles, how to train forearm muscles

Forearm strength training method

　　　1 Sitting position, barbell roll wrist (palm upward)

　　　Sitting position, hold the barbell palm upward, place the forearm on the knee, and the wrist hanging in the air.

　　1 Keep the forearm still and lift the wrist up to the maximum extent.

　　2 Movement changes: In this exercise, you can use dumbbells or EZ barbells to replace the barbell.

　　Precautions: When sitting, place your feet on the ground The face is shoulder-width; when rolling the wrist, both the forearm and upper arm are kept fixed; when rolling the wrist upward, exhale when rolling the wrist, and inhale when relaxing.

　　2Palm upward dumbbell wrist curl

　　1Place the forearm on a flat bench, with your wrist suspended, and hold the dumbbell with both hands upward;

　　2Precautions are made, and the wrists are curled downward and then upward to the maximum extent.

　　The movement changes: This exercise can support the arm Support it on your knees; practitioners can use dumbbells instead of barbells.

　　3 Palm downward barbell wrist curl

　　1 Place the forearm on a flat bench, with your wrist suspended, and hold the barbell with both hands down;

　　2 Keep the forearm fixed and curl upward to the maximum extent.

　　　The movement changes: This exercise can support the arm on your knees; practitioners can use dumb The bell is used to replace the barbell.

　　4 Cable lifting the wrist

　　1 Sitting in front of the low pulley; holding the straight handle with both hands narrower than the shoulders and palms upward, and the elbows rest on the front of the leg;

　　2 The wrist is suspended in the air, the forearm remains motionless, pull the cable upward.

　　The movement changes: This exercise can be done in a kneeling position and place the forearm on a flat bench for practice; practitioners can also use dumbbells or barbells for this exercise.

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