How to train the forearm muscles in the fitness novices

There are many training movements for how to train forearms, and in the training movements, some movements are relatively simple, and some are more difficult. I believe someone knows how to train forearm muscles. So, how to train forearm muscles for fitness? Let’s take a look at how to train forearm muscles together!

Front grip curl

Preparation movements: the two feet are separated, shoulder-width, hold the barbell with both hands, and the middle-distance grip; both arms sag, hold the barbell in front of the thighs; the arms are close to both sides of the body, knees 2. Training movements: slowly bend the elbow and raise the barbell, lift the barbell as high as possible, but do not participate in the upper arm; pause a little, then slowly lower the barbell and return to the starting position; repeat the above movement until a set of exercises is completed.

Front-holding wrist curl

One hand holds the dumbbell on the bench, fix it with the elbow of the other hand. Curl the dumbbell with the power of the back of the hand. Slowly restore the movements, and feel the contraction of the muscles.

Reverse wrist curl

1. Reverse wrist curl(hands Heart-to-up) Barbell or dumbbell, hold shoulder-width, kneel on the floor with both knees, face the horizontal edge of the bench, or sit in a sitting position; place the forearm on the bench, and your hands droop on the other side of the bench; keep your forearm still, bend your wrists, and lower the barbell or dumbbell under the ground. Stop the barbell or dumbbell in the hand position where you will hold the weight without moving your forearm.

2. Pause a little, then slowly flex the barbell or dumbbell towards your forearm, bend the height of your forearm; bend the height of your forearm; pause a little, then slowly lower the barbell or dumbbell and return to the starting position.

Back wrist curl

1. Stand upright, straighten your chest, tighten your abdomen, bend your knees and hips slightly, hold the barbell behind your palms, straighten your arms, adjust the center of gravity of your body. Bend or lower your wrists slightly, roll the barbell slightly.

2. The target muscle group uses force to flex the wrist curl the barbell to the limit of possible "peak contraction", stop for about 0.5 seconds, and restore the movements in a controlled manner. Repeat.

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