Effective forearm exercises at home

This is an automatically translated article.

For men, large, billowing biceps bring a strong and exciting feeling. Therefore, hand exercises, also known as forearm muscles, are focused a lot.
Some forearm exercises at home that men can apply include:

1. Front arm exercise Standing Barbell Curl – Dumbbell curls

This is considered a very popular forearm exercise and almost everyone has practiced it if they exercise regularly. For the Standing Barbell Curl exercise - The barbell curl, the steps to practice the forearms at home are as follows:
The practitioner stands upright, feet shoulder width apart, holds the barbell in both hands and palms forward. Then place the barbell in front of your thighs, keeping your elbows slightly bent. Exhale slowly and bring your arms up to your chest. However, with this hand exercise, just move the arm. Finally, the practitioner inhales and slowly releases back to the starting position. For the Standing Barbell Curl exercise, the practitioner can practice sitting, using the barbell with hand weights or can also use a cable machine.
>>> Breathe to reduce belly fat

2. Dumbbell Biceps Curl

For the forearm curl exercise with dumbbells, the steps to practice the arms at home are as follows:
The practitioner straightens the arms, then takes a breath for 1 breath and then begins to roll the biceps muscle to bring the weight up. Note when bringing the weight up, you need to exhale and hold the weight at the highest position for 1 beat to increase the effectiveness of the exercise, because at this time the muscles are contracting the shortest. After bringing the weight up, roll the biceps to the fullest extent and minimize the movement of the arms, the practitioner must not let the weight fall freely when lowering the weight. Finally, the practitioner lowers the weight slowly, controlling throughout the lowering and exhalation. With this forearm exercise, to increase the effect on the forearm muscles, the practitioner can rotate the forearm a little more in order to make the muscles more curled. However, people with wrist or forearm injuries should not use this hand exercise.

3. Hand exercise in front of a single hammer (Hammer Curl)

The hammer exercise for the front arm is similar to the Dumbbell Biceps Curl exercise. However, with this exercise, the hand is kept fixed inward during the exercise.
For this hand exercise at home, it is necessary to focus mainly on the outer edge of the biceps and the upper part of the forearm so that it gets as much impact as possible, thereby helping to improve the condition of thin biceps.
>>> 10 exercises to reduce underarm fat

4. Preacher Curl exercise

With this exercise, the practitioner can start at the highest or lowest point. The technique of the Preacher Curl forearm exercise at home is as follows:
For the technique of training at the highest point, the practitioner slowly lowers the weight and then gradually inhales and stretches the arm muscles until the practitioner feels the maximum tension. hands up front. Then, the practitioner uses the biceps muscles to pull the dumbbell back to the starting position and exhales during this pull. With this exercise, the practitioner should not lower the weight to the point where the forearm touches the support, because doing so will lose power on the forearm muscles. In addition, do not bring the weight up past the point where the forearm is perpendicular to the floor, but it is best to put the weight away from this point in order to avoid reducing the force too much.

5. One-armed dumbbell sitting exercise (Concentration Curl)

The training technique of the single-armed dumbbell curling exercise is as follows:
The practitioner sits on a chair of moderate height so that the legs around the point are parallel to the floor. Then, the practitioner rests their hands on the inside of the thighs and takes a breath when starting in the extended arm position. It is advisable to rest the hollow of the back biceps on the inner thigh to stabilize the contact between the hand and the thigh. Finally, roll the front biceps to bring the dumbbells up, then exhale and lower the dumbbells down and inhale. Note that the weight should not be lowered past the point where the forearm is perpendicular to the floor. This forearm exercise at home usually gives the biggest pump effect on the forearm muscles of the practitioner, so during the exercise it is necessary to keep the legs steady, not to let the legs swing. At the same time, when practicing, you should wrap your arms to the highest position and hold at that position for 1 beat; Try to control the weight very well in order to maximize efficiency.

6. Exercises for the front arm to pull up the bar

One of the hand exercises at home to make the biceps big and strong is the pull up bar. Pull-ups seem to be very simple, but it requires the right technique when performing to bring high efficiency to the practitioner. The steps to pull up the right barbell are as follows:
Practitioners put their hands on the bar and the distance between their hands is wider than shoulder width to reduce pressure on the hands as well as suitable for beginners. Grip both hands on the bar so that the palms are facing out or the palms are facing the inside of the body. Then inhale the bar, note that when lifting, try to keep the spine straight, slightly leaning forward to reduce back injuries. When inhaling the bar, combine with the breath as you use your arms and shoulders to pull your body weight over the bar. Exhale slowly when lifting up and inhale deeply when lowering down.

7. Exercises for the forearm to bend and pull the barbell

For the dumbbell curling exercise, the practitioner follows the correct technique as follows:
The practitioner stands upright, holding the barbell with both hands and feet shoulder-width apart. Then push your hips back and bend forward until your torso is almost parallel to the floor. However, when performing this step, the practitioner's head should be raised, not bent, holding the dumbbell perpendicular to the floor. Exhale and slowly pull the dumbbells up close to the body, when pulling up to the highest position, you should keep 1 beat 3. Finally, inhale and slowly lower the dumbbells to the starting position. However, people with back problems such as back pain, lumbar spine degeneration, ... should not practice this exercise.
>> Exercises to effectively relieve wrist pain

8. Cable pulling exercise

With the standing exercise pulling the cable, the practitioner should use the rope to practice instead of the handle. Because using the rope handle will help the biceps to be squeezed more, thereby improving the training efficiency. The steps to practice are as follows:
Stand up straight and hold the two ends of the rope with both hands, pointing the palms together. The practitioner's hands are straight and close to the body. Then, the practitioner uses the biceps to pull the arms up until the biceps touches the arms, hold 1 beat in this position and exhale.. Finally inhale and slowly extend the arms back to the starting position. head

9. Horizontal dumbbell sitting exercise

The steps to perform the horizontal dumbbell curl exercise are as follows:
The exerciser uses a flat chair and sits on that chair, holding a dumbbell in his right hand, placed between the legs, elbow close to the right thigh and leg wider than shoulder, left hand on left thigh, leaning slightly to the right, palm facing left. Then move the right arm upward horizontally and when the dumbbell is up to shoulder level, stop for 1 beat and exhale. Finally, the practitioner inhales and returns to the starting position. Besides performing these hand exercises, the practitioner should not ignore the essential nutrition, because this is a key factor in increasing arm muscle. In addition to a healthy, balanced diet, exercisers also need to rest properly and fully replenish 2 liters of water per day.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.