Starting today, the editor will introduce the training method of the forearm muscles. The first training movement today is Forearm muscle training method-overhand curl. Use a barbell to do the overhand curl. It is more convenient to exercise. The main muscles trained are the extensor muscles of the forearm, the outside of the forearm, the brachialis muscles of the upper arm, etc. This action can generally be done in a standing position.
If you don’t understand muscle distribution, you can look at the human body muscle distribution map.
Target muscle groups:Forearm muscle groups
This training action mainly trains the wrist extensor muscles and finger extensor muscles. It can also train the brachioradialis and brachialis muscles, and it will also have a mild exercise effect on the biceps brachii.
Action essentials:
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1. Preparation: Stand with your feet apart, keeping the position of your feet Shoulder width apart, then hold the barbell with both hands, with the grip distance in the middle of the barbell; your arms droop naturally, and place the barbell directly in front of your thighs; the upper arms of both arms should be close to both sides of the body, and then the knees should be slightly bent.
2.Training actions: Slowly bend your elbows and lift the barbell as high as possible, but do not involve your upper arms during the entire movement; pause for a moment, then slowly lower the barbell back to the starting position; then repeat again.
The following are precautions and other training actions similar to this:
1 .During the entire movement, the forearms should always be close to the sides of the body. When you slowly perform this exercise, you will feel extremely strenuous on your forearms. Try not to move your elbows back and forth. When the barbell curls to the top of the movement, the extensor muscles of the forearms must still be under the influence of gravity. Lift and lower the barbell with your elbows, and do not swing your body to assist. The weight load used during forearm exercises should not be too large.
