A lot of people 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. However, it is perfectly normal for one arm to be a bit larger than the other because of the usage from the dominant hand on a daily basis.
Workouts for Developing your Forearms
Performing barbell curls behind your back is your initial exercise. The simplest way to do this is at a barbell rack, or with the set weight barbells. We shall assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise unless you are short on time and need to use the only machine accessible. Place the bar beneath your waist level to the spot where you need to somewhat bend at the knees to grab the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. With your arms pushed against your body for stability, curl the bar upwards making sure you primarily use your forearms. Roll the bar back down and repeat. You should be aiming for 3 sets of 10-15 reps for this exercise.
Next you can try the rotating hand movements. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing up 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 carrying this out start to gently lift your arms upwards and then downwards in a steady slow motion. 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. Reverse curls also help build the forearms greatly whilst impacting the brachialis, which is the muscle group which is found beneath your biceps.
Super Set with Biceps Workout routines!
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn that will make your arms feel the blood pumping and muscles expanding complete biceps curls combined with a forearm exercise. 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This will ensure a great exercise session which 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 wish to injure 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 sure that you keep your wrists mobile by simply rotating and stretching the joint. 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. The majority of arms which wind up being one larger than the other are due to bad technique in exercises for the non-dominant hand.
Workouts for Developing your Forearms
Performing barbell curls behind your back is your initial exercise. The simplest way to do this is at a barbell rack, or with the set weight barbells. We shall assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise unless you are short on time and need to use the only machine accessible. Place the bar beneath your waist level to the spot where you need to somewhat bend at the knees to grab the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. With your arms pushed against your body for stability, curl the bar upwards making sure you primarily use your forearms. Roll the bar back down and repeat. You should be aiming for 3 sets of 10-15 reps for this exercise.
Next you can try the rotating hand movements. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing up 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 carrying this out start to gently lift your arms upwards and then downwards in a steady slow motion. 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. Reverse curls also help build the forearms greatly whilst impacting the brachialis, which is the muscle group which is found beneath your biceps.
Super Set with Biceps Workout routines!
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn that will make your arms feel the blood pumping and muscles expanding complete biceps curls combined with a forearm exercise. 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This will ensure a great exercise session which 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 wish to injure 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 sure that you keep your wrists mobile by simply rotating and stretching the joint. 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. The majority of arms which wind up being one larger than the other are due to bad technique in exercises for the non-dominant hand.
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