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How to practice forearm muscles at home

durch GuoxinWei auf June 12, 2021

  When exercising, there are many particulars, such as suitable movements, correct movements, etc. Therefore, it is very important to choose the right movements before exercising, because the exercise movements of each part are different. Then how to exercise the forearm muscles, you can choose to walk with dumbbells, seated dumbbells with reverse hands and wrist curls. So, how to practice forearm muscles at home? Take a look.

  Dumbbell weight walking

  1. Choose a challenging weight and place the dumbbells on the ground on one side of your body. Bend your knees and squat, keeping your back straight, and pick up the dumbbells on the floor in a deadlift position. Then hold the dumbbells, keep your body upright, with your arms hanging down on the side of your body, straighten your chest and tuck your abdomen, and look forward. This is the starting position of the action.

  2. Walk forward with dumbbells in hand, keep your body balanced, keep your weight-bearing arms straight and droop naturally, and your shoulders are in a neutral position.

  3. One walks forward until a suitable distance is completed, and can turn if necessary.

  4. After finishing walking, control your body to squat slowly and put the dumbbells back on the ground. Don't throw dumbbells directly on the ground.

  Seated dumbbells, reverse handshake, wrist curl

  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, and 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.

  wrist roller

  1. Stand upright and hold the wrist roller (palm down). Feet shoulder-width apart.

  2. Slowly raise your arms until they are fully extended and parallel to the ground in front of you. Note: The rope is not rolled up now. The whole body is fixed except for the forearm. This is the starting position of the action.

  3. When moving upwards, each wrist rotates once to wrap the rope around the drum so that the weight reaches the straight bar.

  4. Once the weight touches the straight bar, slowly lower the weight and rotate the wrist to move the weight downward until the weight reaches the starting position.

  wrist rotation

  1. Separate your feet, shoulder width apart. Raise your arms and extend them until they reach a height parallel to the ground. And parallel to the height of the ground, evenly in a straight line with the shoulders. Tip: Your torso and arms should form the letter "T": your palms should be downward. This is the starting position of the action.

  2. Except for the wrists, the whole body is fixed, and both wrists are rotated forward. Hint: Imagine you are trying to draw a circle with your hands. Maintain normal breathing during exercise.