4 fitness exercises to strengthen men's arms

In addition to several important large muscle groups, the forearm muscles are also one of the signs that a man is strong, so don't ignore its training. The four recommended movements can stimulate the muscles from all angles and make the forearm muscles fuller. It is a very good fitness exercise. Today I will introduce to you several methods targeting the forearm muscles, hoping to help you truly build strong and powerful arms and increase men's charm and sense of security.

Overhand Wrist Curl

Grip the barbell with both hands (palms facing down), with the grip as wide as shoulders and the upper arms close to the sides of the body. Bend the barbell upwards, lift it to the limit and then slowly lower it back to the starting position. The forearm muscles remain tense and exerted throughout the movement. It mainly exercises the forearm extensor muscles and the lateral upper arm muscles.

Reverse wrist curl

Sit at the end of the bench, hold the barbell with your palms facing up, with your grip shoulder-width apart, your forearms resting on your thighs, and your wrists relaxed. Bend the barbell upward with force until it can't bend any further. Then relax and restore. This exercise can be done with your forearms resting on a flat bench, or with a dumbbell in one hand. Mainly exercises the forearm flexor muscles.

Hand internal rotation curl

Sit down, hold one end of a dumbbell (or dumbbells) in one hand, and support with the other hand, with the forearm of the hand holding the dumbbell on a flat bench or inclined board. Perform inward and outward rotation movements of the hands. You can increase the weight and perform it quickly to improve the strength and sensitivity of the forearm muscles.

Weighted rope

Stand up, hold the reel in your hands, reel up the hanging weight with force, and return to the position in a controlled manner. First roll forward and then roll backward, repeat this process. This exercise can make the forearm muscles thicker and stronger. In addition, exercises such as pinching a gripper, grabbing barbell plates, etc. are also effective ways to develop forearm muscles.

Tips: When exercising the forearm muscles, no matter what method and angle you use, the forearm must be fixed and move strictly according to the requirements so that the forearm muscles are always in a state of tension and force during the movement. Also, when choosing the weight of the equipment, you should not be random. You should choose a weight that suits you. Remember, it is better to choose a lighter weight than a weight that is too heavy to avoid injury.