Barbell is a kind of fitness equipment that many people are familiar with. Most people’s impression of barbell is that it can exercise abdominal muscles and chest muscles well. etc. In fact, as long as it is used properly, barbells can also effectively exercise arm muscles. As we all know, there are many methods and equipment to exercise arm muscles, including dumbbells. However, compared to dumbbells, barbells have more advantages and can achieve results faster. Today we will take a look at how to use barbells to train your arms.

Method 1: Seated barbell flexion and extension

Seated barbell extension, as the name suggests, is an action that needs to be completed while sitting. First, we find a stable place to sit down, then raise our head and chest, look straight ahead, open our legs, the distance is slightly wider than the shoulders, and then lift the barbell. During this process, you must keep your back straight, use the contraction of the triceps brachii to complete the strength support, pause after the muscles reach the most tense point, and then slowly lower them. This is a complete movement that can effectively treat Forearm muscles are stimulated and exercised.

Method 2: Push-up barbell curl

The push-up barbell curl needs to be based on the push-up action. That is to say, when we are doing a standard push-up position, we should keep the same, pick up the barbell with one hand, and lift it higher than Just raise your shoulders higher, and then slowly return them to the original position, alternating the two hands, so that you can perform a double exercise on the forearm muscles, and the effect is quite significant. Of course, dumbbells can also be used, and they will be more flexible.

Method 3: Standing bent arm barbell

Standing bent-arm barbell, first requires the trainer to maintain a natural standing posture, avoid standing with a stiff body, raise the chest and raise the head, then hold the barbell tightly with both hands, palms facing up, and begin to bend the forearms toward the body, slowly Lift the barbell up. When doing standing barbell curls, you should do it according to your own body mass and strength. Do not rush to choose a barbell that is too heavy to avoid damage to the joints.