Wrist strength provides support. For handstands, push-ups and bench presses, wrist stability is a basic requirement.

Grip strength provides the finger pulling power that is needed for pull-ups, high pulldowns and hard pulls.

In order to improve wrist and grip strength, it all ends up in the forearm muscles, which are the smaller arm muscles.

Here are six small arm training moves that will effectively stimulate the small arm muscles and help you improve wrist stability and grip locking.

I. Suspension

The hanging movement is the lowest training threshold, but also the most effective forearm strengthening movement, which mainly targets the medial calf muscles.

When doing the suspension, the longer it lasts the better the pursuit of exertion, or if it feels time consuming, the suspension swing can be performed.

Ii. Static hard pull

Put a relatively heavy barbell into a hard pull overhead position, the longer you insist on the event the better, this is the equivalent of a reverse suspension.

You can start by placing a barbell piece on top of a deep squat protector and doing a half hard pull up so that you can pull up a heavier weight.

Iii. Farmer's walk

The farmer's walk is a strengthening exercise for the whole body, but it relies more on small arm strength and can be a good way to strengthen the grip of the forearms.

Four: Barbell twist

This movement is difficult, it is a forearm building movement, the forearms are a functional muscle group, relatively speaking, many movements are aimed at function, but the dumbbell spin arm is aimed at building muscle.

Dumbbell spin arms can be done with a unilateral air piece for greater difficulty and more comprehensive muscle stimulation.

V. Finger push-ups

Finger push-ups have a strengthening effect on wrist strength, which can make your wrists stronger and stimulate the development of wrist support.

Finger push-ups also allow you to get used to the form of finger support, thus making it easier for you to practice inverted russian jerks.

Six, barbell finger hook pull

Again, this is a muscle building movement that will improve the strength and endurance of your small arms and provide a solid foundation for constant grip strength.

You can also include a wrist lift in the process to facilitate deeper stimulation of the small arm muscles.

These are the six movements to strengthen the forearm muscles. The forearm is a small muscle group that is easily fatigued and easily recovered, so you don't have to train too much each time, but you should be more diligent when practicing, for example five times a week.