A challenge that numerous people face is growing their forearm proportions to equal 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 bit larger than the other because of the usage from the principal hand on a daily basis.
Exercises for Developing your Forearms
Performing barbell curls behind the back is your first exercise. You need to use either a barbell rack, or fixed weight barbells for this exercise. We'll assume you are at the barbell rack for this example. Its is best not to use the Smith machine for this, except when you don't have a alternative. Set yourself so that the bar is positioned below your waist, so you have to bend over at the knees to pick up the weight. Add the weight you want (preferably just the bar until after a practice set) and then bend down and grab the bar as if you were going to do behind the back shrugs. Press your arms up against your body and curl upwards as much as you can ensuring you use only your forearms. Roll the bar back down and repeat. This is best performed x3 sets of x10-x15 repetitions.
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. Begin with your arms bent at 90 degree and your forearms parallel to the floor. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. When carrying this out start to gently lift your arms upwards and then downwards in a constant slow movement. This is making all the muscles in you forearms get a burn.
Another great forearm curl is done by using dumbbells at the side whilst sitting or standing. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls additionally reach the lesser recognised muscles in the upper arm, which is an additional benefit.
Use Supersets for further Benefit
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 flowing and muscles growing perform biceps curls combined with a forearm activity. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. This means no using the back or legs to help you lift the weight. Immediately afterwards perform a set of side dumbbell wrist curls. This will give you a super burn and will make sure you are tender the following day!
Make Certain You Stretch!
Your arms are of course very useful to you and you wouldn't like to hurt or injure them. There are many muscle heads and tendons located on your arms that need stretching, and your biceps and forearms are the easiest to injure without stretching. Also make sure that you keep your wrists mobile by simply 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. Poor technique can easily lead to under development, or even injury in your non-dominant arm.
Exercises for Developing your Forearms
Performing barbell curls behind the back is your first exercise. You need to use either a barbell rack, or fixed weight barbells for this exercise. We'll assume you are at the barbell rack for this example. Its is best not to use the Smith machine for this, except when you don't have a alternative. Set yourself so that the bar is positioned below your waist, so you have to bend over at the knees to pick up the weight. Add the weight you want (preferably just the bar until after a practice set) and then bend down and grab the bar as if you were going to do behind the back shrugs. Press your arms up against your body and curl upwards as much as you can ensuring you use only your forearms. Roll the bar back down and repeat. This is best performed x3 sets of x10-x15 repetitions.
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. Begin with your arms bent at 90 degree and your forearms parallel to the floor. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. When carrying this out start to gently lift your arms upwards and then downwards in a constant slow movement. This is making all the muscles in you forearms get a burn.
Another great forearm curl is done by using dumbbells at the side whilst sitting or standing. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls additionally reach the lesser recognised muscles in the upper arm, which is an additional benefit.
Use Supersets for further Benefit
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 flowing and muscles growing perform biceps curls combined with a forearm activity. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. This means no using the back or legs to help you lift the weight. Immediately afterwards perform a set of side dumbbell wrist curls. This will give you a super burn and will make sure you are tender the following day!
Make Certain You Stretch!
Your arms are of course very useful to you and you wouldn't like to hurt or injure them. There are many muscle heads and tendons located on your arms that need stretching, and your biceps and forearms are the easiest to injure without stretching. Also make sure that you keep your wrists mobile by simply 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. Poor technique can easily lead to under development, or even injury in your non-dominant arm.
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