Strong forearm muscles are not only conducive to the perfection of bodybuilding, but also to the improvement of grip strength, support and the ability to complete various training movements, which is of great help to the strength growth of muscles in various parts of the body. 1. Bend the dumbbell sideways with both hands or hold the dumbbell with one hand (fist eye forward), put the upper arm close to the body, bend the bell upward to the shoulder, and slowly put it down to recover. Mainly develop forearm extensor muscles, and develop upper arm anterior muscles at the same time. 2. Hold the wrist, bend your hands and hold the barbell (palm down), the grip distance is shoulder width, and the upper arm is close to your body. Bend the barbell upward, lift it to the limit, and then slowly lower it to recover. During exercise, the forearm muscles are always in a state of tension and exertion. Mainly exercise the extensor muscles of forearm and the lateral muscles of upper arm. 3. Sit at the end of the stool, bend your wrists backwards, hold the barbell with the palms of your hands up and back, the grip distance is shoulder width, the forearm is attached to the enlarged leg, and the wrist is relaxed. Bend the barbell up hard until it can't bend any more. Then relax and recover. This action can put the forearm on a flat stool or hold a dumbbell in one hand. Mainly exercise forearm flexors. 4. Stand with the wrist bent backwards, hold the barbell backwards with the palm of your hand, and do wrist bending, which is the same as the wrist bending with the reverse grip method. It mainly exercises the forearm flexors. Many bodybuilders like to use this exercise because it can produce a feeling of forced contraction. 5. Bend your feet on the ruler wrist, open them back and forth, with one hand akimbo, one hand grasping one end of the combined dumbbell without the weight plate, and the other end drooping backwards to relax the wrist joint. The ulnar muscle group contracts, with the wrist joint as the axis, bend the dumbbell backwards and upwards until the triceps brachii contracts strongly, and do it again. It mainly develops the ulnar muscle group of forearm and triceps brachii. 6. The preparation posture of radiocarpal joint bending is the same as that of 5, but the grip method is different, and the dumbbell hangs in front. When bending, the arm should be completely straight, try to avoid elbow flexion, and borrow the strength of peptide biceps. Mainly exercise flexors. 7. Hold the dumbbell. Hold one end (or dumbbell) with one hand and support it with the other hand. The forearm of the bell holder will stick to the bench or sloping board. Do the internal and external rotation of the hand. You can improve the strength and sensitivity of forearm muscles by increasing weight. 8. Stand with a load-bearing rope, hold the scroll in hand, roll up the suspended heavy objects forcibly, and restore them in a controlled way. Roll forward and then back. Repeat. This exercise can make the forearm muscles stronger and stronger. In addition, grasping the racket and barbell is also an effective way to develop forearm muscles. In short, when exercising forearm muscles, no matter what method and angle are used, the forearm must be fixed in strict accordance with the action requirements and done well, so that the forearm muscles are always in a state of tension and exertion during the action. Forearm muscle exercise is usually enough once every three days. When exercising, you can choose 2-3 movements as needed, and practice three groups for each movement, and each group repeats 15-20 times. Don't be too heavy to avoid injury.