Having a pair of good-looking arms is what many people want to have, and arms are divided into two parts: the upper arm and the forearm. If a person wants to train their arms, it is important to choose the appropriate method, because the upper arm and forearm training methods are different. So, what’s the best way to train your arm and forearm muscles? Let’s take a look!
Seated Barbell Wrist Curl with Palms Up
1. Sitting, holding the barbell Palms up, forearms on knees, wrists in the air.
2. Keep your forearms still and lift your wrists as high as possible.
Dumbbell wrist curls with palms facing up
1. Place your forearms on a flat bench, with your wrists hanging in the air, holding dumbbells with palms facing up;
2. Keep your forearms While still fixed, bend your wrists downward and then upward to the maximum extent.
Barbell Wrist Curl with Palms Down
1. Place your forearms on a flat bench, with your wrists hanging in the air, and hold the barbell with your palms facing down;
2. Keeping your forearms fixed, curl your wrists upward as far as possible.
Cable wrist lift
1. Sit in front of a low pulley; hold a straight handle narrower than your shoulders with both hands, palms facing upward, and lean your elbows against the front of your legs;
2. With your wrist in the air and your forearm still, draw your wrist upward and pull the cable.
Kettlebell Clean
1. Hold the kettlebell down and stretch naturally, stand with your feet slightly narrower than your shoulders;
2. Swing the kettlebell backwards , and then force the swing direction to move forward;
3. Keeping your elbows bent, lift the kettlebell up to your shoulders.
Lying dumbbell inward rotation of wrist
1. Lie on your side on a flat bench, with your left upper arm close to your body, bend your elbow so that your forearm is perpendicular to your upper arm and upper body;
2. Hold a dumbbell with your palms facing your head, keeping the angle between your upper arm and forearm unchanged, and rotate your wrist to the side of your body.
Standing Barbell Body with Wrists Rolled Back
1. Hold the barbell shoulder-width apart, palms up, with the barbell behind the body and close to the hips;
2. Keeping your arms still, curl your wrists up as far as possible.