For some junior bodybuilders, most of them exercise our arms when they first start exercising. After all, if your forearm muscles look good, it will improve your image a lot. But, did you know how to exercise your forearm muscles? What movements can you do when training this part? Let’s take a look together now.
1. Standing Barbell Curl
Training points: Lift the barbell by bending the elbow joint, keeping the upper arm still and fixed on the torso, and do not move the 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, 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.
2. Single-arm alternating dumbbell curls
Training points: 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
Training points: 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 Barbell Curl
Training points: 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
Training points: Lift the dumbbell by bending the elbow joint, keeping the upper body still, and then move in reverse direction back to the starting position. Lift up for 4 seconds, rest for 2 seconds, lower for 4 seconds, repeatThe number of this movement can be increased or decreased according to your own ability. It is recommended for beginners to train in groups of 10.
6. Hammer dumbbell arm curl
Training points: alternately lift dumbbells by bending your elbow joints. 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
Training points: 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, 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.
8. V-shaped curve bar pull-down
Training points: Always straighten your elbow joint slowly, and do not let your arms move away from your upper body. 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
Training points: Try to keep your elbow joints at a fixed point in the air, straighten your elbow joints, 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 extensions
Training points: Bend your elbows and slowly lower your body until your upper arms are parallel to the parallel bars. 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.
11. Single-arm dumbbell extension backward
Training points: Straighten the elbow joint, prevent it from moving downward, and keep the upper arm parallel to the ground. Let the dumbbells slowly move back and down. Straighten 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.
12. Close-grip barbell bench press
Training points: Lift the barbell from the support frame, then bend your elbows to lower it to your chest, and perform the reverse movement after reaching the lower end. Do not move your elbows outward during the movement. 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.
13. Barbell wrist curl behind the back
Training points: Bend the wrist joint and lift the barbell slightly. The moving distance is short. Curl 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.
14. Kneeling position with reverse grip of barbell wrist curl
Training points: straighten your wrists and lift the barbell, keeping your forearms in constant contact with the bench. Straighten 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.
15. Seated Barbell Wrist Curl
Training points: bend the wrist joint and lift the barbell. Then return to the starting position. Bend 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.
16. Standing reverse grip barbell wrist curl
Training points: Bend your elbow joints, keep your arms close to the sides of your upper body, and straighten your wrist joints. Stretch for 4 seconds, rest 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.