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How to exercise your forearms

The main exercise targets for single wrist curls are flexion and extension of the forearm, flexion and extension of the wrist and muscle groups that make the forearm rotate.

  Reverse Bend Boxing Reverse bend is also called reverse grip curl. The main exercise targets are the forearm extensor muscle group, that is, the outside of the forearm, and the brachialis muscle of the upper arm.
Reverse curls are suitable for using barbells as exercise equipment.

  Open your feet naturally, bend your knees, hips, chest, abdomen, stand your waist, hold your hands at the same width as your shoulders, hold the barbell forward with your hands, and keep your upper arms close to your torso.

Concentrate the target on the dorsal extensor muscles of the front comet, and use it as a motive force to lift the barbell. When the barbell is about the same shoulder height, stop slightly, and then drop the barbell with the target muscle group under control of gravity.
Restore action.

During the whole process of movement, the upper arms should always be attached to the side of the body, and the elbows should not be moved forward and backward. When the barbell is bent to the tip of the movement, the extensor muscles of the forearms must still be under gravity.

Lift the barbell elbow, and the body must not swing to help.

The weight load used in forearm exercises should not be too large.

  Single wrist curls The main exercise targets for single wrist curls are flexion and extension of the forearm, flexion and extension of the wrist and the muscle groups that make the forearm rotate.

Because you can focus all your attention or ideas on a single target muscle group, you can think of a single wrist curl as an isolated exercise in forearm training.

A single wrist curl is also one of the key moves to strengthen the forearm.

A suitable device for single wrist curl exercises is dumbbells.

  Sit or kneel, hold the bell arm forearm close to the stool, slant the skateboard support or your thigh, hang below the wrist, bend your forearm, flex your wrists, and lift the dumbbells to the targetWhen the muscle group reaches the “peak contraction” state, stop for a while, and then restore the movement at a slower speed by controlling the weight in the forearm balance.

During the whole process of movement, the forearm should always be smoothly affixed to the support surface to avoid a little “lever” phenomenon of the forearm.

  Single wrist flexion and extension means “reverse grip” wrist curl and single wrist flexion means “forward grip” wrist curl has similar technical links and requirements, which can be referred to.

Single wrist flexion and extension is an exercise that is mainly aimed at the outside of the forearm, that is, the extensor muscles.

  Pull-ups Pull-ups and pull-ups are the auxiliary movements for training the forearm radial brachialis muscle, pronator round muscle, and flexion of the wrist and flexor muscles.
The strength and endurance of these muscle groups have an impact on the quality and quantity of pull-ups, chest shifts and other movements. In practice, soreness and exhaustion of the forearms often occur during pull-up exercises.Sexual phenomena are not sufficiently relevant to this development.

  The horizontal position of the hands is the same as or slightly wider than the shoulders. The palms are forward or backward. The common grip is the horizontal bar, the body is draped, the legs are crossed, the knees are bent, and the hips are bent.

Focus on the forearm, pull the body closer to the grip point until the body rises above the level of the chin, the big and small arms come to a halt, and then slowly return to the body.


During the movement, it is forbidden to swing the body or pull up by force to prevent acceleration or use of skills to complete the pull-up movement.