When we exercise, we are very particular about suitable
movements, etc. Therefore, before exercise, it is very important to choose the
right movements, because the exercise position of each movement is different.
Then how to exercise the forearm muscles, you can choose barbell gripping,
kneeling forearm stretching and other actions. So, how should the forearm
muscles be exercised in the gym? Take a look.
1. Grasp the two wide-frame barbell plates with their smooth
surfaces facing the outside.
2. Use your fingers to grasp the outer side of the barbell
plate, and your thumb to grasp the other side, so as to grab them at the same
time. This is the starting position of the action.
3. Use your fingers and thumb to squeeze the barbell together.
Maintain this position as long as possible.
4. Repeat the action to the recommended number of
5. Switch arms and repeat the above actions.
kneeling position forearm stretch
1. Kneel on the mat, spread your palms on the flat ground, and
point your fingers back toward your knees.
2. Lean back slowly, keeping your palms flat on the ground,
when your wrists and forearms are stretched. Hold for 20-30 seconds.
Seated dumbbells, reverse handshake, wrist
1. Sit on a flat bench, holding a dumbbell in each hand. Fix
your feet on the ground, slightly wider than your shoulders. Lean your upper
body forward, place your forearm on the same thigh, with your palms up, the back
of your wrists against your knees, and lower the dumbbells as much as possible.
This is the starting position of the action.
2. Contract the forearm, curl the dumbbell upward with the
wrist, and exhale at the same time. Until the forearm is retracted to the limit,
the dumbbell is raised to the highest point.
3. Stay at the top for a while, feel the contraction of the
forearm muscles, then put the dumbbells back to the starting position and inhale
at the same time.
upright kettlebell high turn
1. Hold a kettlebell, stand upright with the kettlebell
hanging on one side of the body, this is the starting position of the
2. Then swing the kettlebell back vigorously, and then swing
it forward to lift the kettlebell to the shoulder position, with the arm bent at
3. After a slight pause at the top, lower the kettlebell and
swing it backwards, and repeat the above actions.
1. Hold the barbell with both hands, palms facing up; the
distance between the hands should be shoulder-width apart.
2. Put your feet on the ground, and the distance between your
feet is slightly wider than the width of your shoulders. This is the starting
position of the action.
3. Stretch your fingers as much as possible. Allow the barbell
to slide away from the palm, so that the last joint of the fingers grasps the
4. Curl the barbell as high as possible and exhale. The peak
shrinks for one second.