A lot of us face the task 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 remainder of your arm. Having said that, it is completely normal for one arm to be a little bit bigger than the other because of the usage from the dominant hand on a daily basis.
Workout routines for Developing your Forearms
Performing barbell curls behind the back is your first exercise. The best way to do this is at a barbell rack, or with the set weight barbells. We will 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 have no option. Set yourself so that the bar is positioned below your waistline, so you have to bend over 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 pressed up 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 completed x3 sets of x10-x15 repetitions.
Another exercise is the rotating hand movement. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing simply just bring your arms up midway to where they are parallel to the ground at a 90 degree break in the elbow. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. When doing this start to gently raise your arms upwards and then downwards in a steady slow motion. 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. Reverse curls also help develop the forearms considerably as well as reaching the brachialis, which is the muscle which is situated below your biceps.
Use Supersets for further Gain
A super set is where you perform another exercise immediately after a different exercise. With this example you may perform conventional bicep curls, followed immediately by one of the forearm exercises mentioned 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 afterwards perform a set of side dumbbell wrist curls. This will guarantee a great work out routine which will leave you with a good feeling the following day.
Stretch out your Arms!
Your arms are of course 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 hands around and bend them back to get a good stretch which will keep wrist 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. Poor technique can readily result in under development, or even injury in your non-dominant arm.
Workout routines for Developing your Forearms
Performing barbell curls behind the back is your first exercise. The best way to do this is at a barbell rack, or with the set weight barbells. We will 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 have no option. Set yourself so that the bar is positioned below your waistline, so you have to bend over 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 pressed up 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 completed x3 sets of x10-x15 repetitions.
Another exercise is the rotating hand movement. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing simply just bring your arms up midway to where they are parallel to the ground at a 90 degree break in the elbow. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. When doing this start to gently raise your arms upwards and then downwards in a steady slow motion. 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. Reverse curls also help develop the forearms considerably as well as reaching the brachialis, which is the muscle which is situated below your biceps.
Use Supersets for further Gain
A super set is where you perform another exercise immediately after a different exercise. With this example you may perform conventional bicep curls, followed immediately by one of the forearm exercises mentioned 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 afterwards perform a set of side dumbbell wrist curls. This will guarantee a great work out routine which will leave you with a good feeling the following day.
Stretch out your Arms!
Your arms are of course 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 hands around and bend them back to get a good stretch which will keep wrist 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. Poor technique can readily result in under development, or even injury in your non-dominant arm.
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