Top bài tập cẳng tay cho nam giúp tay khỏe từ trong ra ngoài

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1. Are you ready for men’s forearm exercises? let’s start.
   1. 1. Grab a towel and bend your arms
   2. 2. Walk with weights
   3. 4. Stand pulling the rope from behind – Back Cable Curl
   4. 5. Dumbbells and EZ Bar – EZ Bar Preacher Curl
   5. 6. Dumbbell Grip – wese Curl
   6. 7. Wide handle curls
   7. 8. Towel Hanger – Cable Row Towels
   8. 9. Stand pull the towel aside and raise one leg
   9. 10. Pull the lever up
      1. After completing 10 triceps exercises for men, do you feel your biceps shaking in preparation for the last 10 exercises?
   10. 11. Use a towel to pull the bar
   11. 12. Pull up bar
   12. 13. Wrist flexion – Wrist flexion
   13. 14. Practice reverse arm contraction
   14. 15. Finger Exercises – Grip Squeeze
   15. 16. Arm curls, standing with dumbbells in hand – barbell curl
   16. 17. Dumbbell Handle Holder
   17. 18. Zottmann folding base
   18. 19. Curl Drag
   19. 20. Crab sport——Carb walking

Arm exercises for men are often used by men who go to the gym, when I go to practice myself, I see all men working on arms, shoulders, and chest. If you also want bigger biceps, check out forearm exercises for men right now.

Best forearm exercises for men

The forearm muscles are one of the first major muscle groups seen in the body, so working your forearms is very important for you. By practicing these forearm exercises regularly, your forearms will become thicker, stronger, and more muscular.

Strengthening your forearms not only helps you build beautiful biceps, but also helps you perform other exercises like chest, bucks, and back more effectively. So let’s get started with men’s forearm exercises now.

Are you ready for men’s forearm exercises? let’s start.

The exercises below can also be replaced with resistance bands.

1. Grab a towel and bend your arms

Fold your arms with a weightlifting towel

If your gym has Kettlebells, you can use them in place of towels for this exercise. After wrapping the weight firmly in the towel, grab the ends and begin to fold your arms.

2. Walk with weights

walking with weights

This article is popular for you and it is also included in our article on home exercises for beginners. To practice, simply hold a barbell or dumbbells or whatever you feel comfortable with and start walking around at a brisk pace. 3. Standing dumbbells – Hammer Curls

standing with dumbbells

2 Hold the dumbbell firmly with both hands, keep your back straight, start slightly stooping and then stand up straight away, and at the same time use the force of inertia to bend the dumbbell from hip to shoulder level. Slowly lower down and repeat.

4. Stand pulling the rope from behind – Back Cable Curl

Stand up and pull the cable from behind

1. Adjust the machine to the lowest position and install the D-handle. 2. With your back to the machine, straighten your legs, stand right foot in front of left foot, right foot behind left foot, left hand grasp the picture handle. letter D, palm facing forward. Extend your arms perpendicular to the floor behind your back. 3. Exhale to stretch the biceps, pull the handles forward and squeeze the biceps. 4. Inhale and slowly extend your arms back to the starting position.

Note: When only the arm moves, the biceps stay close to the body and stay still.

Complete the required number of repetitions, then switch legs and arms.

5. Dumbbells and EZ Bar – EZ Bar Preacher Curl

Sitting on a chair with dumbbells

The mission chair is a chair that helps you perform better bending exercises, helping you not to misplace your muscles when exercising. So if your gym has this bench, take advantage of it.

1. Adjust the chair to your height and place your arms on the front of the chair so that your armpits are above the top edge of the chair. Hold the EZ bar firmly in your hand, palm facing forward, straight (when stretched, there is still a certain arc, not completely straight). 2. Exhale, stretch your biceps, roll the dumbbells across your shoulders, and then pause for 1 second. 3. Inhale, then return to the starting position.

6. Dumbbell Grip – wese Curl

dumbbell rack

You stand up straight, feet shoulder width apart, hands holding dumbbells, palms facing forward. Exhale, bend the dumbbells up to shoulder height and exhale, return to the starting position.

7. Wide handle curls

Wide-arm dumbbell curls

Similar to the backhand, you just need to rotate your palm and perform the movement.

8. Towel Hanger – Cable Row Towels

Stand wrapped in a towel and pull the cable

Adjust the drawstring puller to belly height, tuck a towel into the drawstring handle, place your feet shoulder-width apart, knees slightly bent, and back straight. Exhale and pull the towel back so that your arms form a 90-degree angle. Inhale and return to the original position.

9. Stand pull the towel aside and raise one leg

Stand pulling cable with towel

Similar to pulling a towel, but you adjust the machine high above your head and put your feet in front of the high platform so that your feet are parallel to the floor. Perform the drag as usual.

10. Pull the lever up

Pull the lever up

Great biceps exercise and very easy to do. If you don’t know how to pull the barbell, read How to pull the bar for beginners.

After completing 10 triceps exercises for men, do you feel your biceps shaking in preparation for the last 10 exercises?

11. Use a towel to pull the bar

inhale with a towel

This is a very good triceps exercise for men, you should do it regularly, squeeze the towel over the bar, use your hands to hold the two ends of the towel and then start pulling the bar.

12. Pull up bar

handmade double cross

Grasp the parallel bars, place your hands on the bars and start moving.

13. Wrist flexion – Wrist flexion

wrist exercises

Sit on a flat bench, hold dumbbells in your hands above your knees, and bend your arms toward the ceiling. Extend your arms down, then bend them as high as possible. Note that only the hand can move.

14. Practice reverse arm contraction

Wrist inversion exercise

Similar to the exercise above but with your palms facing down, you perform the same movement as the forearm exercise above.

15. Finger Exercises – Grip Squeeze

finger exercises

You sit on a flat bench, one hand on your thigh and the other hand holding a dumbbell against the edge of your thigh, holding the weight with your fingertips. Start squeezing your fingers and starting with light weights until you can do 8-12 reps. This triceps exercise for men looks like that, but when it comes to heavy weights, it’s quite overwhelming.

16. Arm curls, standing with dumbbells in hand – barbell curl

Standing with arms crossed

Stand upright, feet shoulder width apart, hands firmly grasping the barbell, palms facing forward, you can wrap a towel around the handle area to increase grip. Roll weights up to shoulder height. Then return to the original position. Note that this exercise only moves the forearm.

17. Dumbbell Handle Holder

dumbbell rack

Similar to the dumbbell curl above, the only difference is that you make a fist and do the same movement.

18. Zottmann folding sole

Zottman folding arm stand

Stand up straight, feet shoulder width apart, hands holding dumbbells, palms facing in. 1. Bend your arms at shoulder height, palms facing in, then lower back to the starting position. 2. This time fold the dumbbells up again, with palms facing forward and lower back back to starting position, repeat movement 1.

19. Curl Drag

standing dumbbells

Surely you’ve heard the song “Dumbbell-Bent Over Row” and you will find this song very similar. Just stand up straight, don’t stoop. The way to practice is as follows, standing upright, holding dumbbells in both hands, holding dumbbells across thighs, slightly bending elbows, starting to pull elbows back, then let 2 dumbbells touch hips, palms. upward.

20. Crab sport——Carb walking

sports

You’ve heard the song “bull and bear” right (check out our article on the best beach exercises), and now we have bulls and crabs. How is it different from the Bear Card? ? Else, you will perform by facing up to form a table with 2 hands and 2 legs, you will come forward in this position with 2 legs and 2 hands.

Don’t forget that protein should be added right after you work out.

Here are 20 biceps exercises for men, with familiar ones and unfamiliar ones, you should practice to make your arms stronger and more muscular. Start adding this list of exercises to your exercise routine.

Sent by: strict way

Keywords: Top Forearm Exercises For Men To Strengthen Hands From The Inside Out

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