How to train your forearm muscles?

Many male friends want to have beautiful and strong muscles, but most Chinese men are thin and not very tall, so they don’t look very masculine. Therefore, fitness is something that many boys do frequently. So how can you train your arm muscles to make them look more developed?

Do 3 sets of push-ups in the morning, 20 in each set. (I usually do some warm-up exercises before doing it, stretching my arms, stretching my legs, and twisting my waist to prevent sports injuries)

If you get up early, you won’t be in a hurry to go to work. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is very helpful for training the biceps femoris and forearm flexors and extensors, or you can change to seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

To prevent local muscle fatigue, other muscle groups will not be exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

On the third day, change to standing double-arm dumbbell lateral raises. This exercises the muscles at the back of the upper arm, namely the triceps femoris. Also do 2 to 3 sets a day, 20 in each set.

You can grab a fixed object with both hands and hang your whole body in the air. The longer you can hold on, the more muscles in your forearms will be exercised.

You can do pull-ups to exercise your forearm muscles, but only do half of the pull-up without pulling up your whole body.

If you want to make your arm muscles more developed, the above methods are very effective. However, if you don’t see any results by doing it yourself, it is recommended that you go to the gym and find a professional fitness coach. This can help you quickly and effectively build good-looking muscles and look stronger, which is also a good way.