Top 10 Forearm Muscle Training Methods Worth You Practice

Whether boys or girls want to have a pair of good-looking arms, the arms are also divided into upper arms and forearms, and the training methods of upper arms and forearms are different. Therefore, when training the upper arms or forearms, you must choose the appropriate training method. So, what are the top ten forearm muscle training methods? Let’s take a look at the exercise method!

1. Stand barbell curl

　　By bending the elbow joint to lift the barbell, keep the upper arms stationary and fixed on the torso, and do not close the elbow. Move forward. During the exercise, it is important to avoid shaking the movements and using the shoulder joints. Lift up for 4 seconds, stand still for 2 seconds, and let go for 4 seconds. Repeat this movement to increase and decrease the number of your own abilities. Primary fitness practitioners recommend training in a group of 10.

2. Alternate dumbbell curls of one arm

Alternately bend the elbow joints to lift the dumbbell. When one dumbbell moves down, the other just needs to move up. During the movement, you need to slowly and calmly. Lift up for 4 seconds, stand still for 2 seconds, let go for 4 seconds, and repeat this movement The number of abilities can be increased or decreased according to one's own abilities. Primary fitness students recommends training in a group of 10.

　　3. Upward diagonal dumbbell curl

　　Bend elbow joint and lift dumbbells, so as not to force the deltoid muscles. Lift up for 4 seconds, stand still for 2 seconds, and let go for 4 seconds. Repeat this action to increase or decrease according to one's own abilities. Primary fitness students recommends training in a group of 10.

　　4. Priest Chair Barbell Curl

　　Slowly lift the barbell by bending the elbow joint, and the elbow joint bends to After maximum, return to the starting position. Lift up for 4 seconds, stay still for 2 seconds, and let go for 4 seconds. Repeat this action to increase or decrease the number of your own abilities. Primary fitness practitioners recommend 10 training in a group.

5. Single-arm dumbbell curl

　　Rolling dumbbells by bending the elbow joints, keeping the upper body still, and then moving back to the starting position in the reverse direction. Lift up for 4 seconds, stay still for 2 seconds, and let go for 4 seconds. Repeat this action to increase or decrease the number of your own abilities. Primary fitness practitioners recommend 10 as a group. Training.

6. Hammer dumbbell flexing arms

　　　Alternate lifting dumbbells by bending the elbow joint. When one elbow joint is straightened, the other side is bent. Lift up for 4 seconds, stand still for 2 seconds, and let go for 4 seconds. Repeat this action to increase or decrease the number of your own abilities. Primary fitness students recommend training in a group of 10.

7. Supine triceps stretching

　　Slowly straighten the elbow joints, keeping the upper arm perpendicular to the ground. Always straighten your arms, and then slowly return to the starting position. Lift for 4 seconds, stay still for 2 seconds, let go for 4 seconds, repeat this action to increase or decrease the number of your own abilities. Primary fitness workers recommend 10 training in a group.

　　8. V-shaped curved bar pull-down

　　Always slowly straighten the elbow joints, and do not let the arms stay away from the upper body, keep moving at a slow and uniform speed. Press down for 4 seconds, stay still for 2 seconds, return for 4 seconds, repeat this action to increase or decrease the number of your own abilities. Primary fitness workers recommend 10 training in a group.

9. Sit down. Pulling up behind the dumbbell

　　While trying to keep the elbow joint at a fixed point in the air, straighten the elbow joint, and do not stay away from the head. Continue to move until the elbow joint is almost completely straight, and then return to the starting position. Lift up for 4 seconds, stand still for 2 seconds, and let go for 4 seconds. Repeat this action to increase or decrease the number of your own abilities. Primary fitness practitioners recommend 10 training in a group. (This action is not recommended for beginners to practice)

　　10. Parallel bar arm flexion and extension

　　　Bending the elbow is the slow decline of the body , until the upper arm is parallel to the parallel bars. Then push the body backward and straighten your arms to stand up. Keep the torso as straight as possible during the movement, so that you can limit the use of the chest muscles. Lift up for 4 seconds, rest for 2 seconds, and fall for 4 seconds. Repeat this action to increase or decrease the number of your own abilities. Primary fitness students recommend training in a group of 10.

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