A challenge that a lot of people encounter is growing their forearm proportions to equal their biceps and triceps. It can be a real challenge to not only get them big, but also proportional to the rest of your arm. Additionally, there is the issue of one arm being larger than the other due to dominance of either your left or right arm.
Forearm Developing Workouts
The first exercise is behind the back barbell curls. The simplest way 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 with this, except in cases where you don't have a option. Set your body so your bar is placed beneath your waistline, so you have to bend over at the knees to pick up 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. Push your arms up against your body and curl upwards as much as you are able to ensuring you use only your forearms. Slowly lower the bar and then repeat. You'll want to be aiming for 3 sets of 10-15 reps for this exercise.
An additional exercise is the rotating wrist movement. Grab a couple of low weight dumbbells that you can do x25 repetitions of. 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 begin to slowly raise your arms upwards and then downwards in a steady slow movement. 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 develop the forearms considerably while also reaching the brachialis, which is the muscle group which is found under your biceps.
Take advantage of Supersets for Extra Gain
A super set is where you perform another exercise immediately after a different exercise. In this example you may perform conventional 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. Use correct form, keeping your back and legs out of the movement. Immediately afterward, grab a lighter weight and perform the dumbbell wrist curls. This will give you a super burn and will make certain you are aching the following day!
Stretch your Arms!
Your arms are needless to say very useful to you and you wouldn't like to injure them. 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 simply 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. Poor technique can readily contribute to under development, or even injury on your non-dominant arm.
Forearm Developing Workouts
The first exercise is behind the back barbell curls. The simplest way 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 with this, except in cases where you don't have a option. Set your body so your bar is placed beneath your waistline, so you have to bend over at the knees to pick up 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. Push your arms up against your body and curl upwards as much as you are able to ensuring you use only your forearms. Slowly lower the bar and then repeat. You'll want to be aiming for 3 sets of 10-15 reps for this exercise.
An additional exercise is the rotating wrist movement. Grab a couple of low weight dumbbells that you can do x25 repetitions of. 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 begin to slowly raise your arms upwards and then downwards in a steady slow movement. 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 develop the forearms considerably while also reaching the brachialis, which is the muscle group which is found under your biceps.
Take advantage of Supersets for Extra Gain
A super set is where you perform another exercise immediately after a different exercise. In this example you may perform conventional 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. Use correct form, keeping your back and legs out of the movement. Immediately afterward, grab a lighter weight and perform the dumbbell wrist curls. This will give you a super burn and will make certain you are aching the following day!
Stretch your Arms!
Your arms are needless to say very useful to you and you wouldn't like to injure them. 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 simply 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. Poor technique can readily contribute to under development, or even injury on your non-dominant arm.
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