A lot of us face the task of building their forearms to par with their biceps and triceps. It can be a real challenge to not just get them big, but also proportional to the rest of your arm. There's also the issue of one arm being larger than the other one as a result of dominance of either your left or right arm.
Forearm Developing Workouts
The first exercise is behind your back barbell curls. The best way to do this is at a barbell rack, or with the set weight barbells. We'll assume you are at the barbell rack for this example. Its is best not to use the Smith machine for this, except in cases where you don't have a option. Place the bar below your waist level to the place where you have 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. With your arms pressed up against your body for stability, curl the bar upwards making certain you primarily use your forearms. Slowly lower the bar and then 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. 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. Whilst doing this begin to slowly lift your arms upwards and then downwards in a constant slow motion. This is making all the muscles in you forearms get a burn.
Another good forearm curl is done by using dumbbells at the side whilst standing or sitting. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls additionally help build the forearms greatly whilst hitting the brachialis, which is the muscle group that is situated below your biceps.
Super Set with Biceps Routines!
A super set is where you perform another exercise immediately after a different exercise. In this example you may complete regular bicep curls, followed immediately by one of the forearm exercises mentioned above. Perform the bicep curls with medium-heavy weights, as you normally would. 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 ensure an awesome exercise session that will leave you with a good feeling the next day.
Stretch out your Arms!
Your arms are clearly very valuable to you and you don't want 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. Poor technique can easily contribute to under development, or even injury in your non-dominant arm.
Forearm Developing Workouts
The first exercise is behind your back barbell curls. The best way to do this is at a barbell rack, or with the set weight barbells. We'll assume you are at the barbell rack for this example. Its is best not to use the Smith machine for this, except in cases where you don't have a option. Place the bar below your waist level to the place where you have 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. With your arms pressed up against your body for stability, curl the bar upwards making certain you primarily use your forearms. Slowly lower the bar and then 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. 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. Whilst doing this begin to slowly lift your arms upwards and then downwards in a constant slow motion. This is making all the muscles in you forearms get a burn.
Another good forearm curl is done by using dumbbells at the side whilst standing or sitting. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls additionally help build the forearms greatly whilst hitting the brachialis, which is the muscle group that is situated below your biceps.
Super Set with Biceps Routines!
A super set is where you perform another exercise immediately after a different exercise. In this example you may complete regular bicep curls, followed immediately by one of the forearm exercises mentioned above. Perform the bicep curls with medium-heavy weights, as you normally would. 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 ensure an awesome exercise session that will leave you with a good feeling the next day.
Stretch out your Arms!
Your arms are clearly very valuable to you and you don't want 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. Poor technique can easily contribute to under development, or even injury in your non-dominant arm.
