A lot of us face the challenge of building their forearms to par with their biceps and triceps. It can be a real struggle to not just get them big, but also proportional to the remainder of your arm. There is also the issue of one arm being bigger than the other one due to the dominance of either your left or right arm.
Workouts for Developing your Forearms
Doing 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. For example purposes you will be at the barbell rack. Its is best not to use the Smith machine to do this, unless you don't have a choice. Set your body so that the bar is positioned below your waistline, 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. With your arms hard pressed against your body for stability, curl the bar upwards making sure you primarily use your forearms. Slowly lower the bar and then repeat. This is best completed x3 sets of x10-x15 repetitions.
An additional exercise is the rotating hand movement. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing simply just bring your arms up midway to where they are parallel to the ground at a 90 degree break in the elbow. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. Whilst rotating, gently contract your arms up and down, almost like doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
The final exercise is a reverse curl with dumbbells. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls also help develop the forearms greatly as well as reaching the brachialis, which is the muscle which is found under your biceps.
Super Set with Biceps Exercise routines!
A super set is where you perform another exercise immediately after a different exercise. In this particular example you could perform standard bicep curls, followed straight away by one of the forearm exercises listed above. Perform the bicep curls with medium-heavy weights, as you normally would. 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 will provide a good exercise session that will leave you with a good feeling the day after.
Stretch out your Arms!
Your arms are needed for pretty much every exercise you perform, and injuring either could cost you significantly. 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 you rotate your hands around and bend them back to get a good stretch which will keep wrist fractures away. 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. Bad technique can certainly contribute to under development, or even injury in your non-dominant arm.
Workouts for Developing your Forearms
Doing 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. For example purposes you will be at the barbell rack. Its is best not to use the Smith machine to do this, unless you don't have a choice. Set your body so that the bar is positioned below your waistline, 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. With your arms hard pressed against your body for stability, curl the bar upwards making sure you primarily use your forearms. Slowly lower the bar and then repeat. This is best completed x3 sets of x10-x15 repetitions.
An additional exercise is the rotating hand movement. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing simply just bring your arms up midway to where they are parallel to the ground at a 90 degree break in the elbow. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. Whilst rotating, gently contract your arms up and down, almost like doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
The final exercise is a reverse curl with dumbbells. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls also help develop the forearms greatly as well as reaching the brachialis, which is the muscle which is found under your biceps.
Super Set with Biceps Exercise routines!
A super set is where you perform another exercise immediately after a different exercise. In this particular example you could perform standard bicep curls, followed straight away by one of the forearm exercises listed above. Perform the bicep curls with medium-heavy weights, as you normally would. 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 will provide a good exercise session that will leave you with a good feeling the day after.
Stretch out your Arms!
Your arms are needed for pretty much every exercise you perform, and injuring either could cost you significantly. 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 you rotate your hands around and bend them back to get a good stretch which will keep wrist fractures away. 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. Bad technique can certainly contribute to under development, or even injury in your non-dominant arm.
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