A challenge that a lot of people encounter is growing their forearm proportions to equal their biceps and triceps. You most likely have discovered how tough it is to get those forearms larger the way you wish, and especially when it comes to have them of the same size. However, it is completely normal for one arm to be a little larger than the other because of the usage from the principal hand on a regular basis.
Exercises for Developing your Forearms
The initial exercise is behind your back barbell curls. You need to use either a barbell rack, or fixed weight barbells for this exercise. 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 do not have any alternative. Position the bar beneath your waist level to the spot where you need to somewhat bend at the knees to grab 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 up against your body for stability, curl the bar upwards ensuring you primarily use your forearms. Slowly lower the bar and then repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try out the rotating hand moves. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Whilst standing simply just bring your arms up halfway to where they are parallel to the floor at a 90 degree break in the elbow. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. While rotating, slowly contract your biceps 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 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 greatly whilst reaching the brachialis, which is the muscle group that is situated beneath your biceps.
Make use of Supersets for Extra Benefit
Supersets are basically doing one exercise after another without rest. In this example you may perform normal bicep curls, followed immediately by one of the forearm exercises in the above list. 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 guarantee a great training session that will leave you with a good feeling the next day.
Stretch your Arms!
Your arms are essential for pretty much every exercise you complete, and hurting either could cost you considerably. 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 ensure that you rotate your wrists around and bend them back to get a good stretch which will keep hand fractures away. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Poor technique can readily lead to under development, or even injury in your non-dominant arm.
Exercises for Developing your Forearms
The initial exercise is behind your back barbell curls. You need to use either a barbell rack, or fixed weight barbells for this exercise. 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 do not have any alternative. Position the bar beneath your waist level to the spot where you need to somewhat bend at the knees to grab 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 up against your body for stability, curl the bar upwards ensuring you primarily use your forearms. Slowly lower the bar and then repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try out the rotating hand moves. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Whilst standing simply just bring your arms up halfway to where they are parallel to the floor at a 90 degree break in the elbow. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. While rotating, slowly contract your biceps 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 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 greatly whilst reaching the brachialis, which is the muscle group that is situated beneath your biceps.
Make use of Supersets for Extra Benefit
Supersets are basically doing one exercise after another without rest. In this example you may perform normal bicep curls, followed immediately by one of the forearm exercises in the above list. 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 guarantee a great training session that will leave you with a good feeling the next day.
Stretch your Arms!
Your arms are essential for pretty much every exercise you complete, and hurting either could cost you considerably. 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 ensure that you rotate your wrists around and bend them back to get a good stretch which will keep hand fractures away. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Poor technique can readily lead to under development, or even injury in your non-dominant arm.
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