How to train forearm muscles

If you have muscles in your forearms, you will look more energetic and powerful, especially for boys. Having muscles in your forearms can protect women and make women more attractive. However, it is not easy to train forearm muscles. You can choose some physical exercises or other methods to train forearm muscles. Many people will use some simple methods to do it, but the effect is very good. How can you train forearm muscles?

The forearm muscles are divided into front and back sides, and each side is divided into deep and superficial layers.

The superficial muscles on the front side include the brachioradialis, pronator teres, flexor carpi radialis, palmaris longus, flexor digitorum superficialis, and flexor carpi ulnaris; the deep muscles include flexor digitorum profundus, flexor pollicis longus, and pronator quadratus.

The superficial layer on the posterior side includes the extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum communis, extensor digiti minimi propriospinal, and extensor carpi ulnaris; the deep layer includes the supinator, abductor pollicis longus, extensor pollicis brevis, extensor pollicis longus, and extensor index finger propriospinal.

In bodybuilding practice, the forearm muscles are generally divided into two parts: the wrist flexor muscles, i.e. the inner side of the forearm, and the wrist extensor muscles, i.e. the outer side of the forearm. The basic load for training the forearm muscles is 12-15RM/12-15.

Next, let’s take a look at the forearm muscles through pictures:

Forearm muscle exercises/training methods

Wrist Curl

The main part of the wrist curl exercised is the wrist flexor or finger flexor muscles of the forearm. That is, the palmar and medial sides of the forearm. Elbow flexion, wrist flexion, finger flexion and forearm internal rotation are the basic functions of this muscle group. Among them, wrist flexion is the movement that involves the most muscles, provides the most concentrated stimulation and is easiest to exercise. Wrist curl is the commonly accepted name for the process of active wrist flexion, and is a specific action term in bodybuilding.

The basic exercise positions for wrist curls are sitting, squatting, and kneeling. The equipment used includes barbells, dumbbells or forearm trainers. With your palms facing up, hold the barbell or dumbbells in a relaxed manner with your hands, and your forearms against your thighs or a bench, leaving space below your wrists. Lower the machine as far as possible and extend your wrists in the direction of gravity. Then, bend your wrists to bend the machine upward to the possible extent, and allow the flexor muscles on the inside of your forearms to enter and maintain the "peak contraction" state for about 0.5 seconds. Then, use the target muscle groups to control the weight and slowly extend your wrists to lower the machine. Over and over again. The basic requirement of wrist curl exercise is to stretch the inner forearm muscles to the longest possible length and then contract them to the shortest possible length, that is, to use the force throughout the whole process.

If you want to exercise your forearm muscles, you can choose the methods we introduced to you. You can do more heavy work when exercising your forearm muscles, so that you can unknowingly train your muscles while lifting heavy objects frequently. If you are a man, you can also choose to exercise your muscles by playing basketball. If you are a woman, you can choose to do yoga when exercising your muscles.