A lot of us face the challenge of building their forearms to par with their biceps and triceps. You probably have noticed just how hard it is to get those forearms bigger the way you want, and especially when it comes to have them of equal size. However, it is perfectly normal for one arm to be a little bit bigger than the other because of the usage from the dominant hand on a regular basis.
Workout routines for Developing your Forearms
The initial exercise is behind the back barbell curls. You need to use either a barbell rack, or fixed weight barbells for this exercise. For example purposes you will be at the barbell rack. Its is best not to use the Smith machine for this, except in cases where you don't have a option. Set yourself so your bar is positioned below your waistline, so you have to bend over at the knees to grab the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. Push your arms up against your body and curl upwards as far as you are able to ensuring you are using only your forearms. Slowly lower the bar and then repeat. This is best completed x3 sets of x10-x15 repetitions.
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. 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 doing this start to slowly lift your arms upwards and then downwards in a continual slow motion. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another great forearm curl is performed by using dumbbells at the side whilst standing or sitting. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls also hit the lesser recognised muscle groups in the upper arm, and that is an additional benefit.
Super Set with Biceps Routines!
Supersets are basically doing one exercise after another without rest. In this example you could complete conventional 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. 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 sure you are tender the following day!
Stretch your Arms!
Your arms are necessary for almost every exercise you perform, and injuring either could cost you substantially. 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 to rotate your hands around and bend them back to get a correct stretch which keeps hand fractures away. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Bad technique can easily lead to under development, and even injury on your non-dominant arm.
Workout routines for Developing your Forearms
The initial exercise is behind the back barbell curls. You need to use either a barbell rack, or fixed weight barbells for this exercise. For example purposes you will be at the barbell rack. Its is best not to use the Smith machine for this, except in cases where you don't have a option. Set yourself so your bar is positioned below your waistline, so you have to bend over at the knees to grab the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. Push your arms up against your body and curl upwards as far as you are able to ensuring you are using only your forearms. Slowly lower the bar and then repeat. This is best completed x3 sets of x10-x15 repetitions.
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. 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 doing this start to slowly lift your arms upwards and then downwards in a continual slow motion. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another great forearm curl is performed by using dumbbells at the side whilst standing or sitting. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls also hit the lesser recognised muscle groups in the upper arm, and that is an additional benefit.
Super Set with Biceps Routines!
Supersets are basically doing one exercise after another without rest. In this example you could complete conventional 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. 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 sure you are tender the following day!
Stretch your Arms!
Your arms are necessary for almost every exercise you perform, and injuring either could cost you substantially. 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 to rotate your hands around and bend them back to get a correct stretch which keeps hand fractures away. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Bad technique can easily lead to under development, and even injury on your non-dominant arm.
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