Many people go to the gym to make their bodies stronger. Especially for men, it is best to build strong muscles. For example, the Kirin Arm, which many people envy, requires stimulating and exercising the arm muscles, which will produce results relatively quickly. Many people don't want to go to the gym. In fact, as long as you have a suitable pair of dumbbells, you can exercise your forearm muscles at home and look very stylish when dressing. Today we will take a look at the ways to use dumbbells to exercise the forearm muscles and how to do it.
1. Hammer curl
Using dumbbells to do curls is a great way to stimulate the forearm muscles. However, there are many types of curls. The one I will introduce to you first is the hammer curl. When doing this action, we stand with our chest raised and our head raised, holding a dumbbell in each hand and hanging down naturally. If we want to better stimulate the forearm muscles, then don’t move the upper arm and use the elbow to drive the movement of the forearm. Curling upwards with force can not only exercise the outside of the biceps, but also stimulate the forearm muscles well.
2. Alternating curls
In addition to hammer curls, if you want to stimulate the forearm muscles, you can also do alternating curls with dumbbells. Compared with hammer curls, alternating curls are more targeted. When doing this action, you also need to stand, keep your upper body upright, hold a dumbbell in each hand, and hang down naturally in the preparation movement. When you start to move, lift the dumbbells forward and upward, one at a time, alternately, so that The point where the muscle is most tense. Be careful to move slowly and feel the tension and stretch in your muscles.
3. Arm curl
To exercise the forearm muscles, the most common way is through grabbing and holding. Alternate exercises of different forms of curls can also achieve the effect. Dumbbell double-arm curls are similar to alternating curls. However, both hands must be done at the same time, which requires higher coordination and a consistent lifting height. Otherwise, the force on both sides will be uneven, and the muscles developed may be of different sizes, which will affect the appearance.