Forearm training to make arm rolls look the sexiest

In everyday life, the forearms are more visible than the upper arms and abdominal muscles. They are even more visible when wearing a long-sleeved shirt with the arms rolled up or a short-sleeved top with a watch or accessories. This time, we will show you how to train forearms using equipment you can do at home!

Forearm Training for Sexy Arm Curl (1) “Wrist Curl

The “wrist curl” is a standard forearm training exercise. This exercise strengthens the forearm flexor muscle group located on the palm side of the forearm, and it is an efficient way to get thicker and stronger arms. However, be careful not to train too stoically, as it may cause tendonitis.

Hold the dumbbells so that they hook onto your fingers, and hold your forearm firmly in place with your opposite hand. Continue to hold the dumbbells as if your fingers were attached to your elbow, while wrapping your wrist around the dumbbells. It is recommended to start with a light weight because you have to hold the dumbbells as if they are hooked onto your fingers. The goal is 3 sets of 10~15 repetitions slowly. If you have difficulty, go to the limit.

Forearm training for sexy rolled-up arms (2) “Spinning/Pronation

Spinations can strengthen the extra-rotator muscles, the muscles that twist the hand outward. It also strengthens the biceps brachii as a set. The extra-rotator muscles are often used in everyday activities such as turning a doorknob or holding a pen, so they are especially easy to be aware of in forearm training.

Hold the end of the dumbbell with one hand and hold it firmly with the opposite hand to prevent the forearm from moving. Start with the dumbbells parallel to the floor with your palms facing down. From there, slowly turn your palms back without letting gravity do the work. Although it looks easy, it uses a surprising amount of grip strength, so beginners are recommended to start with about 3 kg to 5 kg. The goal is 3 sets of 10 repetitions, but if it is too hard, you can go as far as your limit.