How to train forearm muscles better

Nowadays, men pay more and more attention to fitness. Some friends do it to have a healthy body, but some men just want to look more manly. Then muscles are indispensable, and arm muscles are very common among them. For example, the biceps are something that many men want to develop at the beginning, but for some of my friends, this is their first time so they still don’t understand a lot. So, what is the best way to train your forearm muscles?

1. Rope Coiling Method

Method: Stand with your legs apart or sit on a stool, raise your forearms horizontally, bend your elbows slightly, and hold a wooden stick (about 40 cm long and 3 cm in diameter) with both hands, with a grip distance of about 15 to 25 cm. Fix one end of the rope in the middle of the stick and tie a weight (dumbbell, kettlebell or barbell plate, etc.) to the other end. The length of the rope should be just enough for the weight to touch the ground. Use both hands to rotate the wooden stick alternately, and as the rope continues to be rolled up, the weight will be continuously lifted until the rope is completely rolled up. Then rotate the wooden stick in the opposite direction to allow the weight to fall back to its original position. Repeat the exercise.

2. Hanging Bell Wrist Flexion and Extension

Stand with your chest up and your stomach in, open your feet as wide as your shoulders, hold a dumbbell in each hand, straighten your arms, let your body hang down, relax your forearms as much as you can, and flex your wrists with both hands alternately, allowing the wrist joints to bend as much as they can. Pause for 3 to 4 seconds to allow your forearms to reach a contracted and tense state, then slowly relax, breathe, and repeat the exercise.

3. Standing straight grip curl

Still open your shoulders as wide as your shoulders, then tighten your abdomen, straighten your waist, keep your body upright, hold the dumbbells with your backs facing forward and let them hang in front of your body, exhale, then hold the dumbbells and bend them up to your chest, pause for 2 to 3 seconds, exhale, and repeat the exercise.

4. Grab and lift heavy objects

Open your feet as wide as your shoulders, use the strength of your forearms to lift the weight up, pause for 3 to 4 seconds, then slowly put it down, and repeat the exercise alternating between your hands.

5. Finger push-ups

First, lie flat on the ground like you would do push-ups. Spread the five fingers of your hands apart, with your hands as wide as your shoulders. Use your fingers to support your body. Straighten your chest, tighten your abdomen, and tense your body. Then slowly lower your body and naturally open your elbows outward. Pause for 2 to 3 seconds, then inhale and exhale. Repeat the exercise. You can start with 5 minutes and then gradually increase the time.

I believe that after reading the above introduction, everyone has a clear understanding of how to better train forearm muscles. Everyone has also discovered that there are actually many ways to exercise arm muscles. When choosing, you must choose according to your actual situation. This will allow you to better achieve the effect of fitness and make yourself look stronger.