A challenge that a lot of people face is growing their forearm proportions to equal their biceps and triceps. You probably have discovered just how hard it is to get those forearms bigger the way you want, and in particular when it comes to have them of equal size. However, it is completely normal for one arm to be a little bit bigger than the other because of the usage from the principal hand on a daily basis.
Workouts for Building your Forearms
Performing barbell curls behind your back is your initial exercise. You need to use either a barbell rack, or fixed weight barbells for this exercise. We'll assume you are at the barbell rack for this example. Its is best not to use the Smith machine for this, unless you have no alternative. Place the bar below 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. Press your arms against your body and curl upwards as much as you are able to ensuring you use only your forearms. Roll the bar back down and repeat. You'll want to be aiming for 3 sets of 10-15 reps for this exercise.
An additional exercise is the rotating wrist exercise. Grab a couple of low weight dumbbells that you can do x25 repetitions of. 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 doing this start to gently raise your arms upwards and then downwards in a constant slow motion. 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. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. These curls additionally hit the less known muscle groups in the upper arm, and that is an added bonus.
Super Set with Biceps Exercise routines!
Supersets are basically doing one exercise after another without rest. In this example you may perform normal bicep curls, followed straight away by one of the forearm exercises in the above list. 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 give you a super burn and will make certain you are aching the following day!
Be Sure To Stretch!
Your arms are essential for pretty much every exercise you perform, and hurting one or both could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also be sure to rotate your hands around and bend them back to get a good stretch which will keep hand 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 readily result in under development, or even injury in your non-dominant arm.
Workouts for Building your Forearms
Performing barbell curls behind your back is your initial exercise. You need to use either a barbell rack, or fixed weight barbells for this exercise. We'll assume you are at the barbell rack for this example. Its is best not to use the Smith machine for this, unless you have no alternative. Place the bar below 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. Press your arms against your body and curl upwards as much as you are able to ensuring you use only your forearms. Roll the bar back down and repeat. You'll want to be aiming for 3 sets of 10-15 reps for this exercise.
An additional exercise is the rotating wrist exercise. Grab a couple of low weight dumbbells that you can do x25 repetitions of. 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 doing this start to gently raise your arms upwards and then downwards in a constant slow motion. 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. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. These curls additionally hit the less known muscle groups in the upper arm, and that is an added bonus.
Super Set with Biceps Exercise routines!
Supersets are basically doing one exercise after another without rest. In this example you may perform normal bicep curls, followed straight away by one of the forearm exercises in the above list. 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 give you a super burn and will make certain you are aching the following day!
Be Sure To Stretch!
Your arms are essential for pretty much every exercise you perform, and hurting one or both could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also be sure to rotate your hands around and bend them back to get a good stretch which will keep hand 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 readily result in under development, or even injury in your non-dominant arm.
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