A lot of people face the challenge of building their forearms to par with their biceps and triceps. You may have discovered how difficult it is to get those forearms bigger the way you want, and particularly when it comes to have them of the same size. There's also the issue of one arm being larger than the other one due to the dominance of either your left or right arm.
Forearm Building Exercises
The first exercise is behind the back barbell curls. You need to use either a barbell rack, or fixed weight barbells for this exercise. We shall assume you are at the barbell rack for this example. Its is best not to use the Smith machine to do this, except when you have no choice. Position the bar below your waist level to the spot where you have to slightly 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 own body and curl upwards as far as you are able to making certain you are using only your forearms. Slowly lower the bar and then repeat. You need to be aiming towards 3 sets of 10-15 reps for this exercise.
An additional exercise is the rotating hand action. 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 floor. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst doing this start to gently raise your arms upwards and then downwards in a continual slow movement. This is making all the muscles in you forearms get a burn.
Another great forearm curl is done with dumbbells at the side when sitting or standing. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls also help develop the forearms greatly whilst impacting the brachialis, which is the muscle group which is situated below your biceps.
Make use of Supersets for Extra Gain
A super set is where you perform another exercise immediately after a different exercise. In this particular example you could perform normal bicep curls, followed straight away by one of the forearm exercises mentioned above. 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 ensure you are tender the following day!
Stretch out your Arms!
Your arms are important for pretty much every exercise you complete, and injuring 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 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. Virtually all arms that wind up being one larger than the other are caused by poor technique in exercises for the non-dominant hand.
Forearm Building Exercises
The first exercise is behind the back barbell curls. You need to use either a barbell rack, or fixed weight barbells for this exercise. We shall assume you are at the barbell rack for this example. Its is best not to use the Smith machine to do this, except when you have no choice. Position the bar below your waist level to the spot where you have to slightly 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 own body and curl upwards as far as you are able to making certain you are using only your forearms. Slowly lower the bar and then repeat. You need to be aiming towards 3 sets of 10-15 reps for this exercise.
An additional exercise is the rotating hand action. 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 floor. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst doing this start to gently raise your arms upwards and then downwards in a continual slow movement. This is making all the muscles in you forearms get a burn.
Another great forearm curl is done with dumbbells at the side when sitting or standing. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls also help develop the forearms greatly whilst impacting the brachialis, which is the muscle group which is situated below your biceps.
Make use of Supersets for Extra Gain
A super set is where you perform another exercise immediately after a different exercise. In this particular example you could perform normal bicep curls, followed straight away by one of the forearm exercises mentioned above. 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 ensure you are tender the following day!
Stretch out your Arms!
Your arms are important for pretty much every exercise you complete, and injuring 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 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. Virtually all arms that wind up being one larger than the other are caused by poor technique in exercises for the non-dominant hand.
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