A challenge that many people encounter is growing their forearm size to equal their biceps and triceps. It can be a real challenge to not only get them big, but also proportional to the remainder of your arm. Additionally, there is the issue of one arm being bigger than the other one as a result of dominance of either your left or right arm.
Forearm Developing Exercises
Doing barbell curls behind the back is your first exercise. You should use either a barbell rack, or fixed weight barbells for this exercise. For example purposes you will be at the barbell rack. 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 accessible. Position the bar beneath your waist level to the spot where you need to somewhat bend at the knees to get 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 making sure you are using only your forearms. Roll the bar back down and repeat. You should be aiming for 3 sets of 10-15 reps for this exercise.
Next you can try the rotating hand exercises. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Start with your arms bent at 90 degree and your forearms parallel to the ground. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst carrying this out start to slowly lift your arms upwards and then downwards in a continual slow motion. 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 whilst impacting the brachialis, which is the muscle group which is found under your biceps.
Super Set with Biceps Routines!
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn that will make your arms feel the blood pumping and muscles growing perform biceps curls followed by a forearm exercise. 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 provide an incredible workout that will leave you with a good feeling the day after.
Stretch your Arms!
Your arms are very important for almost every exercise you perform, and injuring one or both could cost you significantly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also ensure that you rotate your wrists around and bend them back to get a proper stretch which will keep wrist fractures away. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Poor technique can easily result in under development, and even injury on your non-dominant arm.
Forearm Developing Exercises
Doing barbell curls behind the back is your first exercise. You should use either a barbell rack, or fixed weight barbells for this exercise. For example purposes you will be at the barbell rack. 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 accessible. Position the bar beneath your waist level to the spot where you need to somewhat bend at the knees to get 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 making sure you are using only your forearms. Roll the bar back down and repeat. You should be aiming for 3 sets of 10-15 reps for this exercise.
Next you can try the rotating hand exercises. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Start with your arms bent at 90 degree and your forearms parallel to the ground. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst carrying this out start to slowly lift your arms upwards and then downwards in a continual slow motion. 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 whilst impacting the brachialis, which is the muscle group which is found under your biceps.
Super Set with Biceps Routines!
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn that will make your arms feel the blood pumping and muscles growing perform biceps curls followed by a forearm exercise. 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 provide an incredible workout that will leave you with a good feeling the day after.
Stretch your Arms!
Your arms are very important for almost every exercise you perform, and injuring one or both could cost you significantly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also ensure that you rotate your wrists around and bend them back to get a proper stretch which will keep wrist fractures away. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Poor technique can easily result in under development, and even injury on your non-dominant arm.
About the Author:
If you like the advice in this article, the writer has also written a post named How Do I Gain Weight? More muscle developing facts to assist you reach your desired goals.
No comments:
Post a Comment