1, wrist flexion with reverse grip: reverse grip mainly exercises the muscles inside the forearm, that is, the muscles of wrist flexion and finger flexion. Keep your forearm still, bend your wrist and put down the barbell or dumbbell. After a short pause, slowly bend the barbell or dumbbell to the forearm as high as possible, then slowly put down the barbell or dumbbell after a short pause and return to the starting position.

2. Forehand wrist flexion: Forehand grip mainly exercises the muscles inside the forearm, that is, the muscles of wrist flexor and flexor. Keep your forearm still, bend your wrist and put down the barbell or dumbbell. Pause for a while, then slowly bend the barbell or dumbbell as far as possible to the forearm, then slowly put down the barbell or dumbbell after the pause and return to the starting position.

Extended data:

Matters needing attention in dumbbell exercise:

1, the user's exercise movements must be standard. When exercising, irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joint pressure is high and the movements are slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups.

2, users should not be overweight, overweight dumbbells are easy to strain your muscles, but can not achieve the effect of training. Generally, girls practice dumbbells to lose weight and keep fit.

3. The number of times users practice each time should be relatively fixed, 2-3 times higher than the fixed value.

4. Choose a well-ventilated environment and try to avoid practicing in an environment with turbid air, cold temperature or hot temperature.

5, before the start of the exercise, do a good job of warm-up, and be sure to relax after the exercise.

Baidu encyclopedia-dumbbell

Baidu encyclopedia-reverse grip