A challenge that numerous people face is growing their forearm size to equal their biceps and triceps. It can be a real battle to not just get them big, but also proportional to the remainder of your arm. Having said that, it is perfectly normal for one arm to be a little bigger than the other because of the usage from the principal hand on a daily basis.
Exercises for Developing your Forearms
Performing barbell curls behind your 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 short on time and need to make use of the only piece of equipment available. Set your body so that the bar is positioned under 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. With your arms pressed against your body for stability, move the bar upwards making certain you primarily use 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.
Next you can try out the rotating hand moves. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing simply bring your arms up midway 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. While rotating, gradually contract your biceps up and down, as if doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
The last 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. These curls additionally hit the less known muscles in the upper arm, which is an additional benefit.
Make use of Supersets for further Benefit
Supersets are basically doing one exercise after another without rest. In this particular example you may complete conventional bicep curls, followed straight away by one of the forearm exercises in the list above. 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This will ensure an awesome workout which will leave you with a good feeling the day after.
Stretch your Arms!
Your arms are obviously very valuable to you and you wouldn't like to hurt or injure them. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also make sure you rotate your wrists around and bend them back to get a good stretch which will keep hand fractures away. If you notice that either of your arms are starting to get bigger then use more weight on the under developed arm, and make sure you are watching your posture and technique. Virtually all arms which turn out to be one bigger than the other result from bad technique in exercises for the non-dominant hand.
Exercises for Developing your Forearms
Performing barbell curls behind your 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 short on time and need to make use of the only piece of equipment available. Set your body so that the bar is positioned under 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. With your arms pressed against your body for stability, move the bar upwards making certain you primarily use 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.
Next you can try out the rotating hand moves. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing simply bring your arms up midway 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. While rotating, gradually contract your biceps up and down, as if doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
The last 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. These curls additionally hit the less known muscles in the upper arm, which is an additional benefit.
Make use of Supersets for further Benefit
Supersets are basically doing one exercise after another without rest. In this particular example you may complete conventional bicep curls, followed straight away by one of the forearm exercises in the list above. 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This will ensure an awesome workout which will leave you with a good feeling the day after.
Stretch your Arms!
Your arms are obviously very valuable to you and you wouldn't like to hurt or injure them. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also make sure you rotate your wrists around and bend them back to get a good stretch which will keep hand fractures away. If you notice that either of your arms are starting to get bigger then use more weight on the under developed arm, and make sure you are watching your posture and technique. Virtually all arms which turn out to be one bigger than the other result from bad technique in exercises for the non-dominant hand.
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Excellent article for building forearm. Thank you for sharing.
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