Strengthen forearm muscles: hold the barbell curl!

Strengthen the forearm muscles: hold the barbell curl!

　　Forearm muscles are the part that most people ignore! But such inconspicuous small parts may limit your overall development!

　　Forearm muscles are relatively small and contain a large proportion of slow muscle fibers, which makes them have low growth potential and difficult to grow.

　　Introduction to the forearm muscle group:

　　　Brachial-radialised muscles: Located at the top of the forearm and close to the elbow joint,

　　　War extensor: Smaller muscles located at the top of the forearm and close to the elbow joint are called (ulnar side) wrist extensor;

　　　War flexor: Located at the top of the forearm and close to the elbow joint,

　　　War extensor: Located at the top of the forearm, the smaller muscles located near the elbow joint are called (ulnar side) wrist extensor;

　　　War flexor: The muscles that are placed on the forearm are called (ulnar side) wrist flexors

　　Many people think that the forearm does not need to be practiced alone! They think that in many lifting training, such as rowing, deadlifting and shrugging, they have provided enough stimulation to the forearm.

　　But in these movements, the main function of the forearm is static grasping. Your wrist is kept close to neutral, and the wrist has almost no substantial movement, so it cannot provide enough stimulation to the forearm.

　　If you want the forearm to be trained in all aspects and enlarged in dimensions, in addition to individual grasping training, you also need to add other things. Same training movements.

　　Today I will introduce to you: Forward grip barbell curl

　　Traditional biped curls cannot effectively train the brachioradialis muscles. The brachioradialis muscles can be trained through grip or reverse grip movements - such as hammer curls and reverse grip curls.

　　Tension curl training in a forward grip can better stimulate your forearm muscles (wrist stretching muscles, finger stretching muscles, and brachioradialis muscles at the same time)

　　Event key points:

　　1. Preparation movements: Two feet are apart, shoulder-width, with both hands holding the barbell, and the middle distance grip Position; droop your arms, hold the barbell in front of your thighs; put your arms close to both sides of your body, and your knees bend slightly.

　　2. Training movements: slowly bend your elbows and raise the barbell as high as possible, but do not participate in the movements of the upper arm; pause a little, then slowly lower the barbell and return to the starting position; repeat the above movements until a set of exercises is completed.

　　Precautions:

　　Along the entire movement, the upper arm should always be close to both sides of the body. Try not to move your elbows back and forth

　　When you slowly do this exercise, you will feel extremely struggling for the forearm. Be careful not to shake your body to do the movements!