Many people face the challenge of building their forearms to par with their biceps and triceps. It can be a real struggle to not only get them big, but also proportional to the remainder of your arm. However, it is completely normal for one arm to be a little bigger than the other because of the usage from the dominant hand on a regular basis.
Workouts for Developing your Forearms
The initial exercise is behind the back barbell curls. The simplest 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. Its is best not to use the Smith machine to do this, except in cases where you have no alternative. Position the bar beneath your waist level to the place where you need to somewhat bend at the knees to get 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. Push your arms against your own body and curl upwards as far as you are able to ensuring you use only your forearms. Slowly lower the bar and then repeat. You need to be aiming for 3 sets of 10-15 reps for this exercise.
An additional exercise is the rotating wrist exercise. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Start 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. Whilst rotating, gradually contract your arms up and down, just like doing a bicep curl. This is making all the muscles in you forearms get a burn.
The final 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. These curls additionally hit the less recognised muscles in the upper arm, and that is an additional benefit.
Super Set with Biceps Exercise routines!
A super set is where you perform another exercise immediately after a different exercise. With this example you may complete regular 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. 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 will give you a super burn and will make sure you are aching the next day!
Ensure You Stretch!
Your arms are necessary for pretty much every lift you complete, and hurting either could cost you considerably. 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 simply rotating and stretching the joint. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Most arms that end up being one bigger than the other result from poor technique in exercises for the non-dominant hand.
Workouts for Developing your Forearms
The initial exercise is behind the back barbell curls. The simplest 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. Its is best not to use the Smith machine to do this, except in cases where you have no alternative. Position the bar beneath your waist level to the place where you need to somewhat bend at the knees to get 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. Push your arms against your own body and curl upwards as far as you are able to ensuring you use only your forearms. Slowly lower the bar and then repeat. You need to be aiming for 3 sets of 10-15 reps for this exercise.
An additional exercise is the rotating wrist exercise. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Start 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. Whilst rotating, gradually contract your arms up and down, just like doing a bicep curl. This is making all the muscles in you forearms get a burn.
The final 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. These curls additionally hit the less recognised muscles in the upper arm, and that is an additional benefit.
Super Set with Biceps Exercise routines!
A super set is where you perform another exercise immediately after a different exercise. With this example you may complete regular 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. 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 will give you a super burn and will make sure you are aching the next day!
Ensure You Stretch!
Your arms are necessary for pretty much every lift you complete, and hurting either could cost you considerably. 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 simply rotating and stretching the joint. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Most arms that end up being one bigger than the other result from poor technique in exercises for the non-dominant hand.
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