A challenge that a lot of people face is increasing their forearm proportions to equal their biceps and triceps. You may have discovered just how hard it is to get those forearms larger the way you would like, and particularly when it comes to have them of the same size. Additionally, there is the issue of one arm being larger than the other due to dominance of either your left or right arm.
Workouts for Building your Forearms
Doing barbell curls behind your back is your first exercise. The easiest method 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, except in cases where you don't have a alternative. Set yourself so the bar is positioned below your waistline, so you have to bend over at the knees to pick up the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. With your arms pressed against your body for stability, move the bar upwards making certain you primarily use your forearms. Roll the bar back down and repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try the rotating wrist moves. 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. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. Whilst rotating, gently contract your arms up and down, as if doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another great forearm curl is done with dumbbells at the side while sitting or standing. 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 while also hitting the brachialis, which is the muscle group which is situated beneath your biceps.
Super Set with Biceps Workout routines!
Supersets are basically doing one exercise after another without rest. With this example you could perform normal bicep curls, followed straight away 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 a great training session that will leave you with a good feeling the day after.
Stretch out your Arms!
Your arms are of course very valuable to you and you don't want to hurt them. 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 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. Virtually all arms which turn out to be one bigger than the other result from poor technique in exercises for the non-dominant hand.
Workouts for Building your Forearms
Doing barbell curls behind your back is your first exercise. The easiest method 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, except in cases where you don't have a alternative. Set yourself so the bar is positioned below your waistline, so you have to bend over at the knees to pick up the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. With your arms pressed against your body for stability, move the bar upwards making certain you primarily use your forearms. Roll the bar back down and repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try the rotating wrist moves. 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. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. Whilst rotating, gently contract your arms up and down, as if doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another great forearm curl is done with dumbbells at the side while sitting or standing. 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 while also hitting the brachialis, which is the muscle group which is situated beneath your biceps.
Super Set with Biceps Workout routines!
Supersets are basically doing one exercise after another without rest. With this example you could perform normal bicep curls, followed straight away 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 a great training session that will leave you with a good feeling the day after.
Stretch out your Arms!
Your arms are of course very valuable to you and you don't want to hurt them. 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 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. Virtually all arms which turn out to be one bigger than the other result from poor technique in exercises for the non-dominant hand.
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