Can't Keep Up with the Big Arm? 3 Techniques to Master Strong Forearm Strength and Grip Power
Training the forearms is also worth ignoring!
Developed forearms are the goal of many people, it can not only improve the appearance of the arms, but also strengthen the grip appropriately. However, most people who train their forearms actually don't know what muscles there are in the forearms, and also the corresponding functions. Often just doing two sets of wrist flexion and wrist extension with arms, but it's not enough to train the forearm muscle groups with this amount of training. You still need to first understand the muscles of the forearms, and then increase the arrangement of training. But you need to pay attention to not affecting the main training item
The first technique is also the simplest, just change your hand grip from reverse grip to straight grip when doing straight arm curls. Straight arm curls can train the two main muscle groups of the forearms, the extensor carpi radialis and the flexor carpi radialis. These two muscles are the door panels on the front of the little arm. But you need to pay attention to two points, after changing the grip, the activation of the biceps is very small. According to the biomechanics analysis of the wrist curl, the extensor carpi radialis is the most powerful when the elbow bends a large amount, especially in the upper half. So, to this point, you can use elastic bands as a training technique, which will increase the difficulty of stimulating the upper half. Or, at the point of exhaustion, do more repetitions in the upper half. If the equipment is limited, hammer curls can be used as a backup exercise
The second technique is to specifically add forearm training actions to the training plan. Although many barbell and dumbbell training exercises indirectly promote their growth through isometric contraction of the forearms, dynamic contraction and full-range movement training can better achieve the purpose of muscle growth. You can add forearm exercises to the original arm days, but make sure you train all the muscles and functions. The flexion and extension of the wrist are the flexion and extension of the hand, for wrist flexion, you can use the barbell behind you to do wrist extension, and for wrist extension, you can use the barbell or dumbbell wrist extension in front of you
The third technique is according to the inward rotation and outward rotation of the wrist, the dynamic hand-held swing of the barbell is a good choice. Hold the barbell with one hand, slowly bend in each direction from front to back for 10 reps, let the muscles adapt to the balanced weight. You can appropriately increase the intensity, add weight and reps. Just like in the rope press down to train the triceps, when contracting at the bottom, add wrist inward rotation. You can also use a rope to train, in the side hold the rope and bend the weight by inward and outward rotation of the wrist. You can also appropriately increase the weight
Finally, the function of inward and outward rotation of the forearm, recommend single-dumbbell swing, just hold the dumbbell segment can be completed. Each side rotates 10 times, you can appropriately increase the intensity
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