A challenge that a lot of people face is growing their forearm size to equal their biceps and triceps. You most likely have noticed just how difficult it is to get those forearms larger the way you would like, and especially when it comes to have them of equal size. There is also the issue of one arm being larger than the other as a result of dominance of either your left or right arm.
Workouts for Building your Forearms
The first exercise is behind the back barbell curls. 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. 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 piece of equipment available. Set your body so your bar is positioned beneath 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 against your own body and curl upwards as far as you are able to making certain you use only your forearms. Roll the bar back down and repeat. You'll want to be aiming for 3 sets of 10-15 reps for this exercise.
An additional exercise is the rotating wrist action. 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. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst rotating, slowly contract your arms up and down, just like doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
The last exercise is a reverse curl with dumbbells. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. Reverse curls additionally help develop the forearms considerably as well as reaching the brachialis, which is the muscle group which is located below your biceps.
Super Set with Biceps Workouts!
A super set is where you perform another exercise immediately after a different exercise. For example, to get a burn that will make your arms feel the blood pumping 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This gives you a super burn and will make certain you are aching the following day!
Stretch out your Arms!
Your arms are of course very useful to you and you wouldn't like to hurt 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 certain 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. Virtually all arms which end up being one larger than the other are due to poor technique in exercises for the non-dominant hand.
Workouts for Building your Forearms
The first exercise is behind the back barbell curls. 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. 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 piece of equipment available. Set your body so your bar is positioned beneath 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 against your own body and curl upwards as far as you are able to making certain you use only your forearms. Roll the bar back down and repeat. You'll want to be aiming for 3 sets of 10-15 reps for this exercise.
An additional exercise is the rotating wrist action. 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. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst rotating, slowly contract your arms up and down, just like doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
The last exercise is a reverse curl with dumbbells. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. Reverse curls additionally help develop the forearms considerably as well as reaching the brachialis, which is the muscle group which is located below your biceps.
Super Set with Biceps Workouts!
A super set is where you perform another exercise immediately after a different exercise. For example, to get a burn that will make your arms feel the blood pumping 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This gives you a super burn and will make certain you are aching the following day!
Stretch out your Arms!
Your arms are of course very useful to you and you wouldn't like to hurt 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 certain 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. Virtually all arms which end up being one larger than the other are due to poor technique in exercises for the non-dominant hand.
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