Both boys and girls want to have a pair of good-looking arms. The arms are also divided into upper arms and forearms, and the training methods of upper arms and forearms are different. Therefore, when training upper arms or forearms, you must choose Appropriate training methods. So, what are the top ten forearm muscle exercises? Let’s take a look at how to exercise!
1. Standing Barbell Curl
Lift by bending the elbow joint Lift the barbell, keeping your upper arms still and fixed on your torso, and do not move your elbow joint forward. It is important to avoid rocking movements and use of the shoulder joint during exercise. Lift up for 4 seconds, stay still for 2 seconds, put down for 4 seconds, repeat this action, you can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
2. Single-arm alternating dumbbell curl
Alternately bend the elbow joint to lift the dumbbell. As one dumbbell moves down, the other simply moves up. Move slowly and calmly. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
3. Incline dumbbell curl
Bend the elbow joint and lift the dumbbell without exerting force on the deltoid muscles. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
4. Preacher Chair Barbell Curl
Slowly lift the barbell by bending the elbow joint, bend the elbow joint to the maximum and then return to the starting position. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
5. One-arm dumbbell curl
Lift by bending the elbow joint Lift the dumbbells, keeping your upper body still, and then move backwards back to the starting position. Lift for 4 seconds, rest for 2 seconds, put it down for 4 seconds, and repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
6. Hammer dumbbell arm curl
Alternately lift the dumbbell by bending the elbow joint. When one elbow is straight, the other is bent. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
7. Supine triceps stretch
Slowly straighten the elbow joint and keep the upper arm perpendicular to the ground. Keep your arms straight, then slowly return to the starting position. Lift up for 4 seconds, stay still for 2 seconds, put down for 4 seconds, repeat this action, you can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
8. V-shaped curved bar pull-down
Always slowly straighten the elbow joint, and do not let the arm move away from the upper body, and keep moving slowly and evenly. Press down for 4 seconds, stay still for 2 seconds, and return for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
9. Seated dumbbell pull-up
While trying to keep your elbow joint at a fixed point in the air, straighten your elbow joint and keep your arms away from your head. Continue moving until your elbows are almost completely straight, then return to the starting position. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10. (This action is not recommended for novices)
10. Parallel bar arm flexion and extension
Bending the elbow means slowly lowering the body until the upper arm is parallel to the parallel bar. Then push your body back and stand up with your arms straight. Keep your torso as straight as possible during the move to limit the use of your chest muscles. Lift up for 4 seconds, stay still for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.