How to train forearm muscles with dumbbells?

Because they don't want to appear weak in the eyes of others, many boys often hope to exercise their forearms through some sports to develop muscles on their forearms, which makes them appear more manly. If you want to exercise your forearm muscles, you can use dumbbells because this type of exercise is more convenient. So, how do you use dumbbells to exercise your arm muscles?

1: Standing Curl

practice:

1) Hold the dumbbells tightly with both hands, palms facing forward; stand with arms tucked under shoulders, chest up, abdomen in, and hips lifted.

2) Lift the dumbbells forward and then bring them up close to your shoulders until your upper arms come to a complete stop; repeat the movement and slowly return to the original position.

2: Concentration Curl Exercise

practice:

1) Sit on one side of the chair with your feet flat on the ground, slightly wider than shoulder width apart.

2) Hold the dumbbells tightly with your hands, and keep your upper arms close to the inner thighs above the knees; the arm holding the dumbbells should be slightly bent and the biceps should be tight.

3) Lift your arms upwards, but keep your shoulder blades still, and contract your forearms towards your upper arms; keep your biceps tight and do not relax, and slowly return to the original position.

3: Standing Concentration Curl

practice:

1) Hold a dumbbell in one hand and place your arm against the upper part of the inclined chair.

2) Bend the arm holding the dumbbell slightly, keeping the biceps tense; the other arm should be placed between the chair and the upper arm; the lumbar spine should be extended.

3) Bend your forearm towards your upper arm. At the same time, your upper arm and shoulder blade should be completely stable and motionless; keep your biceps tight at all times and return to the original position slowly.

4: Triceps High Stretch

practice:

1) Stand with your feet shoulder-width apart and your knees slightly bent; hold a dumbbell with both hands at the same time; raise your arms, stretch them over your head, and bend your elbows to 90 degrees.

2) Keep your upper arms stable, with your elbows straightened upward in an arc, above your head. After your arms are fully straightened, keep them still, bend your arms, and slowly return to the original position, without relaxing your muscles.

If you insist on exercising with dumbbells every day, after a period of time, the muscles in your forearms will be very developed. Of course, the key to this kind of exercise is persistence. Exercising for three days and resting for two days will definitely not have a good effect. When exercising, keep calm, proceed step by step, and persevere, and you will achieve your goal.