How to make your forearms thicker and stronger if you have very thin forearms?

Women all want to have a slim figure and hope that their arms are thinner, so that they will look more sexy, but it is different for boys. If a boy's arms are very thin, he will look weak, so boys would rather have thicker arms, which will make them more powerful and give their partners a sense of security. So if the arms are thin, what are some ways to exercise them?

How to make your forearms thicker and stronger if you have very thin forearms?

When people are busy curling biceps and flexing triceps on arm day, they often neglect the training of forearms. The inconspicuous forearms play a big role. When doing deadlifts, do you have this situation? You can easily stand up but because your forearms are weak, you can't hold the barbell, so you can't do heavy weight training to break through the bottleneck; when doing pull-ups, you obviously have enough strength in your back, but because your forearms are weak, you can reduce the difficulty of training. So strong forearms can make daily training better.

The muscles on the forearm are divided into three layers: superficial muscles, middle muscles, and deep muscles, including the brachioradialis, teres anterior, flexor carpi radialis, palmaris longus, flexor digitorum superficialis, flexor carpi ulnaris, pollicis longus, extensor digitorum, pronator quadratus, etc. Although there are many muscles, the training movements are not complicated. There are many ways to exercise the arm muscles, such as pull-ups, push-ups, one-handed handstands, etc., but here we mainly focus on isolation training. The forearm muscles are mainly controlled by the fingers and wrists, so the movements are trained around these two parts.

The following four training movements use different angles to give deep stimulation to the forearm muscles. When training, arrange forearm training after biceps or triceps training or after leg training. Use barbells, hand grippers, dumbbells, incline boards, straight bars or barbells of a certain weight and other equipment for training. Do 2-3 sets of each movement, 25-30 times per set. In the early stages of fitness, arrange forearm and overall arm strength training at least once a week.

Barbell Wrist Extension

Hold the barbell horizontal bar with both hands, with palms facing up or down, and the grip distance should be the same as shoulder width. This is a very important detail. The forearms should be fixed. At the beginning, relax your wrists and let them hang down. Then use both hands to flip your wrists upward and lift the barbell horizontal bar upward to fully stretch your wrist joints. Then repeat the above movements.

Roll heavy objects

First, prepare a legendary thousand-jin bar (or thousand-jin roll), and roll it like a newspaper roll. After a few times, you will feel soreness in your forearm muscles. If you don’t have the corresponding equipment, you can choose a barbell instead. Clench your fists and rotate the barbell to achieve the corresponding effect.

Dumbbell Rotation

Hold the dumbbells with both hands, relax your upper arms and let them hang naturally, bend your elbows and then rotate your forearms inwards and outwards. Although internal and external rotation are unconventional forearm exercises, they can fundamentally separate the forearm muscles and highlight the texture and clarity of the forearm muscles. Feel the muscle movement and choose the appropriate weight to avoid hurting your wrist.

Barbell Behind-the-Back Wrist Curl

The barbell behind-the-back wrist curl is close to an "isolation movement" in terms of technical structure and exercise effect, and the movement feels more intense. Hold the barbell with your hands behind your back, palms facing backwards, arms straight, and adjust your body's center of gravity. Bend your wrists slightly or let them hang straight down, roll the barbell slightly downward, bend your wrists forcefully and curl the barbell to the possible extreme position of "peak contraction", stop for about 0.5 seconds, and restore the movement in a controlled manner.