What Is Forearm Pronation?
The forearm is the part between the elbow and wrist of the primate arm or forelimb, and the front of the hand joint. In addition to the forearms of the limbs, the handle part of a type of mechanical joystick is also conventionally referred to as the forearm. Chinese pinyin is pronounced qiánbì.
- Forearm is
- Summary: The forearm muscle is composed of two groups of muscle groups, one is flexing the wrist joint, and the other is stretching the wrist joint. The muscles are small and numerous, and the functions are complex. Training movements are mainly wrist curls and wrist turns. Load the rope, pinch the barbell, and more. Here are some special exercises for developing forearm muscle groups.
Forearm side curl
- Hold dumbbells with both hands or one hand (the fists and eyes are forward), the upper arm is close to the side of the body, the bell is bent up to the shoulder, and slowly lowered to restore. Mainly develop the forearm extensor muscle group, while developing the forearm muscle group.
Forearm is holding wrist curls
- Hold the barbell with both hands (the palms face down), the grip distance is as wide as the shoulders, and the upper arms are close to the body. Lift the barbell upwards and slowly lower it to the limit after lifting to the limit. During the movement, the forearm muscle group is always kept in tension and force. The main exercises are forearm extensors and upper arm lateral muscles.
Forearm anti-grip wrist curl
- Sitting on the stool, hold the barbell with the palms of your hands upside down, holding the shoulder width as wide as your forearms, and your wrists relaxed. Firmly bend the barbell up until it can no longer be bent. Then relax and restore. This action can be done on a flat bench with a forearm pad or with a dumbbell. Mainly exercise the forearm flexors.
Wrist curls behind forearm
- Standing, holding the barbell in the back (palm backwards), doing wrist curls, the same effect as the reverse wrist curls, the main exercise forearm flexors. Many bodybuilders like to use this exercise because it produces a feeling of forced contraction.
Forearm ulnar lateral wrist curls
- Stand with your feet forward and backward, with one hand on your hips, and one hand holding one end of the combination dumbbell without a bell, and the other end hanging down, and your wrists relaxed. Contract the ulnar muscle group, using the wrist as the axis, and lift the dumbbells backwards until the triceps is strongly contracted, and then restore it. The forearm ulnar muscle group was mainly developed, and the triceps brachii was also developed.
Forearm radial wrist curl
- The preparation position is the same as 5, but the holding method is different, and the dumbbells sag in front. When bending, the arm should be fully straightened, avoid elbow flexion, and borrow the strength of the peptide biceps. The main exercise is the flexor muscle group.
Forearm curl
- In a sitting position, hold one end of the dumbbell (or dumbbell) with the other hand supported, and hold the bell arm's forearm against a flat stool or inclined plate. Make hand movements of the inner race. You can increase the weight and move quickly to improve the strength and sensitivity of the forearm muscles.
Forearm weighted rope
- Stand with the scroll in your hand, and roll up the hanging weight with force to restore it in a controlled manner. Scroll first and then rewind. Repeat. This exercise will make the forearm muscles stronger and stronger. In addition, exercises such as pinching grips, gripping barbells, etc. are also effective ways to develop forearm muscles.
- In short, when exercising forearm muscles, no matter what method and angle is used, the forearm must be fixed and strictly follow the action requirements, so that the forearm muscle group is always in tension during the action. Forearm muscle exercises are usually enough every three days. During exercise, you can choose 2 to 3 movements. Each movement is practiced in three groups, and each group is repeated 15-20 times. Do not weigh too much to avoid injury.