A lot of us face the task of building their forearms to par with their biceps and triceps. It can be a real battle to not just get them big, but also proportional to the rest of your arm. However, it is perfectly normal for one arm to be a little bigger than the other because of the usage from the dominant hand on a daily basis.
Forearm Developing Exercises
The first exercise is behind the back barbell curls. The easiest method to do this is at a barbell rack, or with the set weight barbells. We will assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise except in cases where you are short on time and need to make use of the only machine accessible. Set yourself so the bar is positioned below your waist, so you have to bend over at the knees to pick up the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. With your arms pressed against your body for stability, curl the bar upwards making certain you mainly use your forearms. Roll the bar back down and repeat. You need to be aiming for 3 sets of 10-15 reps for this exercise.
Next you can try out the rotating wrist actions. You will be doing about 25 reps of this one, so get some light weights to begin with. Start with your arms bent at 90 degree and your forearms parallel to the floor. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. While rotating, gradually contract your biceps up and down, as if doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another great forearm curl is performed by using dumbbells at the side whilst sitting or standing. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. Reverse curls additionally help build the forearms greatly whilst hitting the brachialis, which is the muscle group which is found below your biceps.
Super Set with Biceps Workout routines!
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn that will make your arms feeling the blood pumping and muscles developing complete biceps curls combined with a forearm exercise. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. Use correct form, keeping your back and legs out of the movement. Immediately afterwards perform a set of side dumbbell wrist curls. This will ensure a great training session which will leave you with a good feeling the following day.
Stretch your Arms!
Your arms are very important for pretty much every lift you perform, and injuring either could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also ensure that you keep your wrists mobile by rotating and stretching out the joint. If you notice that either of your arms are starting to get bigger then use more weight on the under developed arm, and make sure you are watching your posture and technique. Most arms which wind up being one bigger than the other are due to poor technique in exercises for the non-dominant hand.
Forearm Developing Exercises
The first exercise is behind the back barbell curls. The easiest method to do this is at a barbell rack, or with the set weight barbells. We will assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise except in cases where you are short on time and need to make use of the only machine accessible. Set yourself so the bar is positioned below your waist, so you have to bend over at the knees to pick up the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. With your arms pressed against your body for stability, curl the bar upwards making certain you mainly use your forearms. Roll the bar back down and repeat. You need to be aiming for 3 sets of 10-15 reps for this exercise.
Next you can try out the rotating wrist actions. You will be doing about 25 reps of this one, so get some light weights to begin with. Start with your arms bent at 90 degree and your forearms parallel to the floor. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. While rotating, gradually contract your biceps up and down, as if doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another great forearm curl is performed by using dumbbells at the side whilst sitting or standing. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. Reverse curls additionally help build the forearms greatly whilst hitting the brachialis, which is the muscle group which is found below your biceps.
Super Set with Biceps Workout routines!
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn that will make your arms feeling the blood pumping and muscles developing complete biceps curls combined with a forearm exercise. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. Use correct form, keeping your back and legs out of the movement. Immediately afterwards perform a set of side dumbbell wrist curls. This will ensure a great training session which will leave you with a good feeling the following day.
Stretch your Arms!
Your arms are very important for pretty much every lift you perform, and injuring either could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also ensure that you keep your wrists mobile by rotating and stretching out the joint. If you notice that either of your arms are starting to get bigger then use more weight on the under developed arm, and make sure you are watching your posture and technique. Most arms which wind up being one bigger than the other are due to poor technique in exercises for the non-dominant hand.
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