For forearm strength training, it is a special training course that every bodybuilder can never ignore, because forearm strength is the basis of all upper body training. If the forearm strength is weak, it will have a great impact on the use of equipment during training. A little carelessness will cause great harm to the body and directly affect the later training.

Therefore, in the initial stage and bottleneck period of fitness, it is necessary to strengthen the overall strength training of forearm and arm, so that fitness will be safer and the training effect will be doubled.

Many bodybuilders never do special arm strength training because of their lack of training experience in the early stage, so their arms are weak and consume quickly during training, which leads to a lot of equipment or strain and serious harm to their bodies.

Today, Bian Xiao recommended a set of very good forearm strength and biceps brachii training movements for everyone. These training actions can not only help you to strengthen your forearm quickly, but also stimulate the biceps brachii efficiently and deeply, so that the biceps brachii can grow at a high speed and improve the overall physical fitness level.

The following eight arm exercises are performed in 3-4 groups for each movement, and the number of times in each group varies from 20-15/15-10, depending on the movements.

For reference, select some actions to add to the forearm training plan.

Action 1 lean on the inclined fitness chair and practice with the diamond-shaped bar. If there is no diamond-shaped rod, you can use two dumbbells (palms facing each other) to bend the hammer, and also lean against the inclined fitness chair.

Action 2: Stand up and do a flexion lift (backhand grip) with the EZ pole.

Action 3: The arm leans against the priest's chair/fixed inclined plate to make concentrated bending (turn the wrist during the action, as shown in the moving picture).

Action 4 Sitting posture, do a hammer lift with dumbbells (you can do it on both sides at the same time or start from one side).

Action 5 Use the horizontal bar for pull-ups (forehand grip, as shown in the moving picture), pause for 5- 10 seconds when pulling to the top, and then slowly descend.

Action 6 Use the horizontal bar for pull-ups (backhand grip, as shown in the moving picture), and slowly descend when reaching the top, and the descending process lasts for 5-6 seconds.

Action 7 Stand up and practice forearms with barbell bars.

Action 8: Lean on the flat fitness chair and practice the forearm (forehand+backhand) with dumbbells of appropriate weight.