A lot of people face the challenge of building their forearms to par with their biceps and triceps. It can be a real struggle to not only get them big, but also proportional to the rest of your arm. There is possibly the issue of one arm being larger than the other due to the dominance of either your left or right arm.
Workout routines for Developing your Forearms
The first exercise is behind the back barbell curls. You should 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 to do this, except in cases where you don't have a alternative. Position the bar below your waist level to 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. With your arms hard pressed against your body for stability, move the bar upwards making sure you primarily use your forearms. Roll the bar back down and repeat. This is best performed x3 sets of x10-x15 repetitions.
An additional exercise is the rotating hand exercise. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing simply bring your arms up halfway to where they are parallel to the floor at a 90 degree break in the elbow. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. When doing this begin to gently raise your arms upwards and then downwards in a continual slow movement. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another great forearm curl is performed with dumbbells at the side when standing or sitting. 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 hitting the brachialis, which is the muscle that is located below your biceps.
Super Set with Biceps Routines!
A super set is where you perform another exercise immediately after a different exercise. In this example you may perform regular bicep curls, followed straight away by one of the forearm exercises in the above list. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. Use correct form, keeping your back and legs out of the movement. Immediately afterwards perform a set of side dumbbell wrist curls. This will give you a super burn and will make certain you are tender the following day!
Be Sure To Stretch!
Your arms are very important for nearly every lift you complete, and hurting either could cost you considerably. 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 ensure that you keep your wrists mobile by rotating and stretching out 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 easily result in under development, or even injury in your non-dominant arm.
Workout routines for Developing your Forearms
The first exercise is behind the back barbell curls. You should 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 to do this, except in cases where you don't have a alternative. Position the bar below your waist level to 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. With your arms hard pressed against your body for stability, move the bar upwards making sure you primarily use your forearms. Roll the bar back down and repeat. This is best performed x3 sets of x10-x15 repetitions.
An additional exercise is the rotating hand exercise. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing simply bring your arms up halfway to where they are parallel to the floor at a 90 degree break in the elbow. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. When doing this begin to gently raise your arms upwards and then downwards in a continual slow movement. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another great forearm curl is performed with dumbbells at the side when standing or sitting. 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 hitting the brachialis, which is the muscle that is located below your biceps.
Super Set with Biceps Routines!
A super set is where you perform another exercise immediately after a different exercise. In this example you may perform regular bicep curls, followed straight away by one of the forearm exercises in the above list. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. Use correct form, keeping your back and legs out of the movement. Immediately afterwards perform a set of side dumbbell wrist curls. This will give you a super burn and will make certain you are tender the following day!
Be Sure To Stretch!
Your arms are very important for nearly every lift you complete, and hurting either could cost you considerably. 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 ensure that you keep your wrists mobile by rotating and stretching out 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 easily result in under development, or even injury in your non-dominant arm.
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