The forearm is a small muscle group with a lot of connective tissue, nerve tissue and muscle tissue. The forearm has a great role to play in our lives and work, especially in sports, where it is used more often than not, such as the forward and reverse grip in table tennis, dribbling and passing in basketball. The most important thing is that the forearm is an integral part of our body in strength training.

If we don't have enough forearm strength, it will affect our daily activities and bring inconvenience to our life. How to strengthen our forearms, today we share a barbell piece alternate grip exercise so that the strength of our forearms will be improved and when we lift the weights again, it will be done easily. Before doing this exercise, first choose a barbell piece that suits your strength and alternate your grip between your left and right hands.

Stand naturally with the barbell piece on the floor, feet as wide as shoulder width apart, arms naturally on the sides of the body, body remains stable, body leans forward during the movement, left hand holds the barbell piece, lift the barbell slap piece upwards in front of the body, arms straight in front of the body, control the rhythm of your movement, the training process of the barbell piece is like this, left arm straightens to grip the piece --Left arm bends at the elbow to lift the piece upwards --The moment the piece moves downwards while the left arm is straightened --Left hand releases while the right arm straightens to grasp the piece --Right arm bends at the elbow to move the barbell upwards --Release the bell when the right arm is straightened and the cycle is completed once.

The rhythm of the exercise is: lift the bell upwards - grab the bell with the right or left hand - lower the bell - lift the bell upwards --Repeat the movement, the recommended intensity for this movement is 50 reps in 30 seconds, alternating between the left and right hands. Try not to rock your body, bend your legs slightly at the knees and lean your upper body slightly forward so that your spine is in a neutral position.

We think of this movement as the finishing move in strength training, and with regular practice it will cause your grip strength to increase by leaps and bounds and improve your strength training even more, due to the fact that the stronger our grip is, the more weight we train. There are two sets of muscles in the forearm that antagonise each other, and when these two muscles work in tandem with each other, they give the trainer a strong grip. This way the quality of one's training is improved by increasing the weight without damaging our forearms.