A lot of people face the challenge of building their forearms to par with their biceps and triceps. It can be a real challenge to not only get them big, but also proportional to the rest of your arm. Having said that, it is completely normal for one arm to be a little bit larger than the other because of the usage from the principal hand on a daily basis.
Forearm Developing Workouts
Performing barbell curls behind your back is your initial exercise. The best way 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 when you are short on time and need to make use of the only machine accessible. Set your body so your bar is positioned under your waist, so you have to bend over at the knees to grab the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. Push your arms up against your body and curl upwards as much as you are able to ensuring you use only your forearms. Slowly lower the bar and then repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try out the rotating hand exercises. You will be doing about 25 reps of this one, so get some light weights to begin with. Begin with your arms bent at 90 degree and your forearms parallel to the ground. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. While carrying this out start to slowly lift your arms upwards and then downwards in a steady slow motion. This is making all the muscles in you forearms get a burn.
Another great forearm curl is performed with dumbbells at the side while sitting or standing. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls also help build the forearms considerably while also impacting the brachialis, which is the muscle which is located under your biceps.
Use Supersets for further Benefit
Supersets are basically doing one exercise after another without rest. In this particular example you could perform conventional bicep curls, followed immediately by one of the forearm exercises mentioned above. 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This gives you a super burn and will make sure you are tender the next day!
Stretch your Arms!
Your arms are very important for almost every lift you perform, and hurting one or both could cost you significantly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also make sure that you keep your wrists mobile by rotating and stretching out the joint. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Bad technique can readily contribute to under development, and even injury on your non-dominant arm.
Forearm Developing Workouts
Performing barbell curls behind your back is your initial exercise. The best way 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 when you are short on time and need to make use of the only machine accessible. Set your body so your bar is positioned under your waist, so you have to bend over at the knees to grab the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. Push your arms up against your body and curl upwards as much as you are able to ensuring you use only your forearms. Slowly lower the bar and then repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try out the rotating hand exercises. You will be doing about 25 reps of this one, so get some light weights to begin with. Begin with your arms bent at 90 degree and your forearms parallel to the ground. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. While carrying this out start to slowly lift your arms upwards and then downwards in a steady slow motion. This is making all the muscles in you forearms get a burn.
Another great forearm curl is performed with dumbbells at the side while sitting or standing. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls also help build the forearms considerably while also impacting the brachialis, which is the muscle which is located under your biceps.
Use Supersets for further Benefit
Supersets are basically doing one exercise after another without rest. In this particular example you could perform conventional bicep curls, followed immediately by one of the forearm exercises mentioned above. 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This gives you a super burn and will make sure you are tender the next day!
Stretch your Arms!
Your arms are very important for almost every lift you perform, and hurting one or both could cost you significantly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also make sure that you keep your wrists mobile by rotating and stretching out the joint. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Bad technique can readily contribute to under development, and even injury on your non-dominant arm.
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