How to exercise the forearm muscles? In fact, there are many exercise methods. Among these exercise methods, they are also divided into freehand exercise and equipment exercise. Therefore, if a person wants to train the forearm, it is very important to choose the appropriate method. So, what are the freehand forearm muscle exercises? Let’s take a look!

Push-ups

1. Push-ups on the mat, straight back, look at the body from the side In a straight line, hold your hands on both sides of your chest, slightly wider than shoulder width apart.

2. Bend your arms and lean down until your elbow joint is slightly higher than your torso, then stand up and return to the position with your arms extended.

Wrist rotation

1. Stand with your feet shoulder-width apart. Lift your arms and extend them until they are parallel to the floor. And parallel to the height of the ground, evenly in line with the shoulders. Tip: Your torso and arms should form the letter "T": Your palms should be facing downwards. This is the starting position of the movement.

2. With the whole body fixed except for the wrists, rotate both wrists forward in a circle. Tip: Imagine you are trying to draw a circle with your hands. Breathe normally while exercising.

Pull-ups

1. Hold the bar with both hands, slightly wider than shoulder width, cross your legs with your knees bent, and keep your feet off the ground.

2. Move the elbow joint forward, exert force on the back, and lean back to bring the chest close to the bar. When reaching the highest point, tighten the shoulder blades, pause for a moment and then lower them back down. Try to keep the body as stable as possible throughout the process.

Kneeling Forearm Stretch

1. Kneel on the mat, spread your palms on the flat ground, and point your fingers back towards your knees.

2. Slowly lean back, keeping your palms flat on the ground as your wrists and forearms are stretched. Hold for 20-30 seconds.