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A lot of people face the challenge of building their forearms to par with their biceps and triceps. You most likely have discovered just how hard it is to get those forearms bigger the way you would like, and especially when it comes to have them of the same size. There is possibly the issue of one arm being larger than the other as a result of dominance of either your left or right arm.
Forearm Building 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. We'll assume you are at the barbell rack for this example. Its is best not to use the Smith machine with this, except in cases where you don't have a choice. Place the bar below your waist level to the place where you have 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, curl 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 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. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst doing this start 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 last exercise is a reverse curl with dumbbells. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls additionally reach the less known muscles in the upper arm, and that is an additional benefit.
Super Set with Biceps Workouts!
A super set is where you perform another exercise immediately after a different exercise. For example, to get a burn that will leave your arms feeling the blood pumping and muscles growing perform biceps curls followed by a forearm activity. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. 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 next day!
Make Certain You Stretch!
Your arms are clearly very valuable to you and you don't wish to hurt them. 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 flex them back to get a correct 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. Bad technique can easily result in under development, and even injury on your non-dominant arm.
Forearm Building 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. We'll assume you are at the barbell rack for this example. Its is best not to use the Smith machine with this, except in cases where you don't have a choice. Place the bar below your waist level to the place where you have 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, curl 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 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. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst doing this start 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 last exercise is a reverse curl with dumbbells. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls additionally reach the less known muscles in the upper arm, and that is an additional benefit.
Super Set with Biceps Workouts!
A super set is where you perform another exercise immediately after a different exercise. For example, to get a burn that will leave your arms feeling the blood pumping and muscles growing perform biceps curls followed by a forearm activity. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. 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 next day!
Make Certain You Stretch!
Your arms are clearly very valuable to you and you don't wish to hurt them. 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 flex them back to get a correct 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. Bad technique can easily result in under development, and even injury on your non-dominant arm.
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