What is the most effective way to exercise your forearm muscles?

It is important to exercise the small wall muscles. Strong small wall muscles will make lifting things effortless. Why do some people feel that their forearms are too weak and they feel sore after carrying things for a short distance? If you exercise this part of your body regularly, you will find that you will not feel sore no matter how long you walk while holding things. Regular exercise of the arm muscles can delay the onset of muscle relaxation and aging of the tendons and bones. The exercise method for this position is very simple. We are very familiar with lifting dumbbells to exercise our forearms!

1. Standing straight grip curl

Still open your shoulders as wide as your shoulders, then tighten your abdomen, straighten your waist, keep your body upright, hold the dumbbells with your backs facing forward and let them hang in front of your body, exhale, then hold the dumbbells and bend them up to your chest, pause for 2 to 3 seconds, exhale, and repeat the exercise.

2. Grab and lift heavy objects

Open your feet as wide as your shoulders, use the strength of your forearms to lift the weight up, pause for 3 to 4 seconds, then slowly put it down, and repeat the exercise alternating between your hands.

3-finger push-ups

First, lie flat on the ground like you would do push-ups. Spread the five fingers of your hands apart, with your hands as wide as your shoulders. Use your fingers to support your body. Straighten your chest, tighten your abdomen, and tense your body. Then slowly lower your body and naturally open your elbows outward. Pause for 2 to 3 seconds, then inhale and exhale. Repeat the exercise. You can start with 5 minutes and then gradually increase the time.

4-Rope Coil Method

Method: Stand with your legs apart or sit on a stool, raise your forearms horizontally, bend your elbows slightly, and hold a wooden stick (about 40 cm long and 3 cm in diameter) with both hands, with a grip distance of about 15 to 25 cm. Fix one end of the rope in the middle of the stick and tie a weight (dumbbell, kettlebell or barbell plate, etc.) to the other end. The length of the rope should be just enough for the weight to touch the ground. Use both hands to rotate the wooden stick alternately, and as the rope continues to be rolled up, the weight will be continuously lifted until the rope is completely rolled up. Then rotate the wooden stick in the opposite direction to allow the weight to fall back to its original position. Repeat the exercise.

As mentioned above, I hope to provide a reference for those in need. Many people don’t know how to exercise their forearm muscles. Through this article, we know that the method is so simple. You can buy a dumbbell and practice at home, or you can carry it with you and take it out and lift it whenever you want to exercise. You can do fewer reps the first time, and then gradually increase the number of reps. Don't do too many at one time to avoid damaging your muscles.