Speaking of some exercise methods and movements for forearm muscles, many fitness beginners may feel very unfamiliar. Maybe they just know that dumbbell exercises are convenient. In fact, taking dumbbell exercise as an example, there are many types of exercise methods. If we want to have a good understanding of the training methods of a certain part, we also need to have a relative understanding of the muscle composition of this part. Today, the editor will give you some popular science on the functions and exercises of the forearm muscles.
Let’s first understand the function of the forearm muscles. Its function is to straighten and bend the wrist. The forearm muscles are as difficult to train as the calves and abdomen. However, in actual exercises, as long as accurate technical movements are used, the girth can also be increased. However, the shape of your forearms and calves is related to innate factors. If your forearms are shorter and your muscle belly is longer, not only will your muscles grow faster, but your shape will also be beautiful. The training of the forearm muscles is the same as that of the calves and abdomen. The whole process of exertion is used to achieve full extension and complete contraction, and the movements should be slower. The exercise is wrist curls, with overhand grip and underhand grip.
The overhand grip exercises the flexor muscles on the inside of the forearm, while the underhand grip exercises the extensor muscles on the outside of the forearm. Regardless of whether it is an overhand grip or an underhand grip, the forearm is required to be attached to the thigh or bench surface. Bend your wrist upwards so that your forearm muscles are at their peak contraction position, and pause for a moment. Then, slowly lower and restore while controlling the tension of the forearm muscles.
Use a lighter weight for each group, do 12-15 times, use force throughout the movement, and finally you will feel the entire forearm swell like a fire.
1. Overhand wrist curl: You can use barbells and dumbbells to practice this exercise, which exercises the forearm flexor muscles.
2. Reverse grip wrist curl: You can use barbells and dumbbells to practice. It exercises the forearm extensor muscles.
3. Single wrist curl: You can develop the side that needs to be trained separately. It can use dumbbells for overhand or underhand grip. Rest your forearms on an incline stand or bench so your wrists are exposed and hold the dumbbells. Then, using the contraction force of the flexor muscles (or extensor muscles) of the forearm, hold the bell and bend it upwards to the peak of contraction, pause for a moment, and then lower it slowly under control.
4. Wrist curl behind the back: This action exercises the flexor muscles of the forearm. The whole movement process is different from the feeling of continuous tension and flat wrist curling. It is a close to isolated form, which can produce a forced contraction feeling.
5. Barbell reverse grip curl: This action exercises the forearm extensor muscles and the brachialis muscles of the upper arm. The action requirements are the same as the barbell curl, and the weight should not be too heavy.
Use a medium grip between your hands, with the backs of your hands facing forward. Then, keep both upper arms close to the side of the body, and focus on the contraction of the forearm extensor muscles to bend them up to the chest. Then take control and slowly let go and restore.
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