A challenge that numerous individuals face is growing their forearm size to equal their biceps and triceps. It can be a real challenge to not only get them big, but also proportional to the remainder of your arm. There's also the issue of one arm being bigger than the other due to dominance of either your left or right arm.
Forearm Building Workouts
Performing barbell curls behind your back is your initial exercise. The best way to do this is at a barbell rack, or with the set weight barbells. We shall assume you are at the barbell rack for this example. 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 machine available. Set your body so your bar is placed beneath your waist, 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 hard pressed up against your body for stability, curl the bar upwards ensuring you primarily use your forearms. Roll the bar back down and repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try out the rotating wrist actions. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing up simply just bring your arms up halfway to where they are parallel to the floor at a 90 degree break in the elbow. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. When doing this begin 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!
Another great forearm curl is performed with dumbbells at the side whilst standing or sitting. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls also help build the forearms greatly as well as impacting the brachialis, which is the muscle which is located beneath your biceps.
Super Set with Biceps Workout routines!
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn that will make your arms feel the blood pumping and muscles developing complete biceps curls combined with a forearm activity. 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 gives you a super burn and will ensure you are tender the next day!
Make Sure You Stretch!
Your arms are very important for pretty much every lift you complete, and injuring one or both 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 be sure that you keep your wrists mobile by rotating and stretching out the joint. 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. Bad technique can certainly contribute to under development, or even injury on your non-dominant arm.
Forearm Building Workouts
Performing barbell curls behind your back is your initial exercise. The best way to do this is at a barbell rack, or with the set weight barbells. We shall assume you are at the barbell rack for this example. 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 machine available. Set your body so your bar is placed beneath your waist, 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 hard pressed up against your body for stability, curl the bar upwards ensuring you primarily use your forearms. Roll the bar back down and repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try out the rotating wrist actions. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing up simply just bring your arms up halfway to where they are parallel to the floor at a 90 degree break in the elbow. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. When doing this begin 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!
Another great forearm curl is performed with dumbbells at the side whilst standing or sitting. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls also help build the forearms greatly as well as impacting the brachialis, which is the muscle which is located beneath your biceps.
Super Set with Biceps Workout routines!
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn that will make your arms feel the blood pumping and muscles developing complete biceps curls combined with a forearm activity. 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 gives you a super burn and will ensure you are tender the next day!
Make Sure You Stretch!
Your arms are very important for pretty much every lift you complete, and injuring one or both 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 be sure that you keep your wrists mobile by rotating and stretching out the joint. 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. Bad technique can certainly contribute to under development, or even injury on your non-dominant arm.
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