How to train the forearm muscles? There are many training methods, such as farmer's walk, dumbbell lateral external rotation, etc. If a person wants to train forearm muscles, it is very important to choose the appropriate training method, because the training effect of each training method is different. So, what are the forearm muscle training methods? Let’s take a look.
Farmer's Walk
1. There are various tools that can be used to practice farming walk. When professional equipment is not available, heavier dumbbells and barbells can also be used. Start by standing in the middle of the machine.
2. Grasp the handle and lift it off the ground, with your weight on your heels and your head held high.
3. Walk in short and fast steps, and don’t forget to breathe. Move a distance as quickly as possible, usually 15-30 meters.
Dumbbell side-lying external rotation
1. Hold a dumbbell in one hand, lie on your side on a flat bench, with your upper arm close to your body, bend your elbow so that your forearm and upper arm form a 90-degree angle. Palms facing towards the feet. The other hand pinches the waist. This is the starting position of the movement.
2. Without moving the upper arm, keep the arm bent at 90 degrees, rotate the forearm to the outside of the body, and exhale at the same time. Rotate to the limit and hold the top contraction for one second.
3. Then slowly return to the starting position while inhaling.
Finger curls
1. Hold the barbell with both hands, palms facing up; the distance between your hands is shoulder width.
2. Place your feet on the ground, slightly wider than shoulder width apart. This is the starting position of the movement.
3. Stretch your fingers as far as possible. Allow the barbell to slide away from your palms, allowing the last joints of your fingers to grasp the barbell.
4. Curl the barbell as high as possible and exhale. Contract at the top for one second.
Dumbbell walking
1. Choose a challenging weight and place the dumbbell on the ground beside your body. Bend your knees and squat down, keeping your back straight, and pick up the dumbbells from the floor in a deadlift position. Then hold the dumbbells, keep your body upright, let your arms droop naturally at the sides of your body, raise your chest and abdomen, and look ahead. This is the starting position of the movement.
2. Walk forward with dumbbells in hand, keeping your body balanced, keeping your weight-bearing arms straight and hanging down naturally, and your shoulders in a neutral position.
3. One walks forward until the appropriate distance has been covered, turning if necessary.
4. After finishing walking, control your body and lower yourself slowly.Squat and lower the dumbbells back to the floor. Don't throw the dumbbells directly to the floor.
Wrist rotation
1. Stand with your feet shoulder-width apart. Lift your arms and extend them until they are parallel to the floor. And parallel to the height of the ground, evenly in line with the shoulders. Tip: Your torso and arms should form the letter "T": Your palms should be facing downwards. This is the starting position of the movement.
2. With the whole body fixed except for the wrists, rotate both wrists forward in a circle. Tip: Imagine you are trying to draw a circle with your hands. Breathe normally while exercising.
3. Repeat for the recommended number of repetitions.