Forearm Bell Ring - Dumbbell Forearm Ring Illustrated Tutorial

Hold the bell ring to strengthen the forearm and upper arm muscles and increase muscle coordination.

Target exercise areas:Forearm muscles

Action essentials:

1. The body should be upright, with the feet shoulder-width apart, and the upper body should be in a shape of chest raised, abdomen tightened and waist tightened. Hold dumbbells with both hands facing each other, bend your elbows and raise them at your sides, with your upper arms close to your torso and clamping your elbows.

2. The exercise starts with the elbow joint as the axis, and the forearm moves in a clockwise or counterclockwise direction from flexion to extension, and then from extension to flexion. When the elbow is bent, the palms of the hands face each other, and when the elbow is extended, the palms of the hands face backward; repeat the exercise.

3. Breathing: Exhale every time you move, inhale every time you move, and strive to be natural and smooth.

Notes:

1. When going around the ring, keep your wrists straight, your movement speed should be steady and slow, and your body should not swing to assist. Take one breath around the circle.

2. During the exercise, the upper arms should be close to the body, with the elbow as the axis, and the movements should be flexible.