How to exercise your forearm muscles

Many friends who are doing fitness have different exercise methods in their daily lives, and each method produces different exercise effects. Most of our friends will find that the forearm muscles are also a group of muscles that are difficult to exercise. This is mainly because our exercise methods are incorrect or the intensity of the exercise is not enough. If you want to exercise the forearm muscles well, you must also pay attention to what kind of exercise to do. The following introduces a method of exercising the forearm muscles.

Wrist Curl

The main part of the wrist curl exercised is the wrist flexor or finger flexor muscles of the forearm. That is, the palmar and medial sides of the forearm. Elbow flexion, wrist flexion, finger flexion and forearm internal rotation are the basic functions of this muscle group. Among them, wrist flexion is the movement that involves the most muscles, provides the most concentrated stimulation and is easiest to exercise. Wrist curl is the commonly accepted name for the process of active wrist flexion, and is a specific action term in bodybuilding.

The basic exercise positions for wrist curls are sitting, squatting, and kneeling. The equipment used includes barbells, dumbbells or forearm trainers. With your palms facing up, hold the barbell or dumbbells in a relaxed manner with your hands, and your forearms against your thighs or a bench, leaving space below your wrists. Lower the machine as far as possible and extend your wrists in the direction of gravity. Then, bend your wrists to bend the machine upward to the possible extent, and allow the flexor muscles on the inside of your forearms to enter and maintain the "peak contraction" state for about 0.5 seconds. Then, use the target muscle groups to control the weight and slowly extend your wrists to lower the machine. Over and over again. The basic requirement of wrist curl exercise is to stretch the inner forearm muscles to the longest possible length and then contract them to the shortest possible length, that is, to use the force throughout the whole process.

Wrist curl is an effective way to exercise the forearm muscles. We can arrange it according to our own fitness plan in normal times. We should also pay attention to the correct exercise method and long-term persistence when exercising. In addition, the intensity of training is also the most important. You can combine it with your usual diet during training.