How to train forearm muscles?

Among the muscles in various parts of the body, arm muscles are very common, such as the biceps or triceps. In fact, muscle building is not just about long-term exercise. What’s more important is to master some skills and strategies, and to develop a scientific plan. When training forearm muscles, the intensity should be increased gradually, so as not to cause muscle strain. So how to train 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 everyone is clear about how to train the forearm muscles. From this we can see that there are indeed many ways to train the arm muscles, and the main movements are still based on "lifting" and "raising". You can try any exercise or training that uses your arms. In fact, people who engage in physical labor generally have well-developed forearm muscles.