A challenge that a lot of individuals encounter is growing their forearm size to equal their biceps and triceps. You probably have discovered how difficult it is to get those forearms bigger the way you wish, and in particular when it comes to have them of equal size. There is also the issue of one arm being larger than the other due to the dominance of either your left or right arm.
Forearm Building Workouts
The first exercise is behind the back barbell curls. The best way to do this is at a barbell rack, or with the set weight barbells. We'll assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise except when you are limited on time and need to make use of the only piece of equipment available. Set your body so your 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 up against your body for stability, curl the bar upwards ensuring you mainly use your forearms. Roll the bar back down and repeat. You should be aiming towards 3 sets of 10-15 reps for this exercise.
Next you can try the rotating hand moves. You will be doing about 25 reps of this one, so get some light weights to begin with. Start 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. While rotating, slowly contract your biceps up and down, just like doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another good forearm curl is performed by using dumbbells at the side whilst sitting or standing. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. These curls additionally reach the lesser known muscles in the upper arm, and that is an additional benefit.
Take advantage of Supersets for further Benefit
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn which will make your arms feel the blood pumping and muscles growing complete biceps curls followed by a forearm activity. 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 provide an awesome workout that will leave you with a good feeling the next day.
Make Sure You Stretch!
Your arms are essential for almost every exercise you complete, and injuring either could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also make sure that you keep your wrists mobile by rotating and stretching the joint. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Bad technique can readily contribute to under development, and even injury in your non-dominant arm.
Forearm Building Workouts
The first exercise is behind the back barbell curls. The best way to do this is at a barbell rack, or with the set weight barbells. We'll assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise except when you are limited on time and need to make use of the only piece of equipment available. Set your body so your 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 up against your body for stability, curl the bar upwards ensuring you mainly use your forearms. Roll the bar back down and repeat. You should be aiming towards 3 sets of 10-15 reps for this exercise.
Next you can try the rotating hand moves. You will be doing about 25 reps of this one, so get some light weights to begin with. Start 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. While rotating, slowly contract your biceps up and down, just like doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another good forearm curl is performed by using dumbbells at the side whilst sitting or standing. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. These curls additionally reach the lesser known muscles in the upper arm, and that is an additional benefit.
Take advantage of Supersets for further Benefit
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn which will make your arms feel the blood pumping and muscles growing complete biceps curls followed by a forearm activity. 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 provide an awesome workout that will leave you with a good feeling the next day.
Make Sure You Stretch!
Your arms are essential for almost every exercise you complete, and injuring either could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also make sure that you keep your wrists mobile by rotating and stretching the joint. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Bad technique can readily contribute to under development, and even injury in your non-dominant arm.
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