A challenge that many individuals encounter is growing their forearm proportions to equal their biceps and triceps. You most likely have discovered just how tough it is to get those forearms larger the way you would like, and particularly when it comes to have them of the same size. 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 Exercises
The initial exercise is behind your back barbell curls. You should use either a barbell rack, or fixed weight barbells for this exercise. For example purposes you will be at the barbell rack. Its is best not to use the Smith machine to do this, unless you don't have a alternative. Position the bar beneath your waist level to the spot 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 pressed against your body for stability, curl the bar upwards ensuring you mainly use your forearms. Slowly lower the bar and then repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try 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 just bring your arms up midway to where they are parallel to the ground at a 90 degree break in the elbow. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. While carrying this out start to slowly raise your arms upwards and then downwards in a steady slow movement. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another good forearm curl is done by using dumbbells at the side while sitting or standing. 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 greatly as well as impacting the brachialis, which is the muscle which is positioned under your biceps.
Make use of Supersets for further Gain
Supersets are basically doing one exercise after another without rest. As an example, to get a burn that will make your arms feel the blood flowing and muscles expanding complete biceps curls combined with a forearm exercise. 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 ensure a good training session that will leave you with a good feeling the next day.
Be Sure To Stretch!
Your arms are needless to say very useful to you and you wouldn't like to hurt them. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also be sure that you keep your wrists mobile by simply rotating and stretching the joint. 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 end up being one larger than the other result from bad technique in exercises for the non-dominant hand.
Forearm Building Exercises
The initial exercise is behind your back barbell curls. You should use either a barbell rack, or fixed weight barbells for this exercise. For example purposes you will be at the barbell rack. Its is best not to use the Smith machine to do this, unless you don't have a alternative. Position the bar beneath your waist level to the spot 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 pressed against your body for stability, curl the bar upwards ensuring you mainly use your forearms. Slowly lower the bar and then repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try 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 just bring your arms up midway to where they are parallel to the ground at a 90 degree break in the elbow. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. While carrying this out start to slowly raise your arms upwards and then downwards in a steady slow movement. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
Another good forearm curl is done by using dumbbells at the side while sitting or standing. 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 greatly as well as impacting the brachialis, which is the muscle which is positioned under your biceps.
Make use of Supersets for further Gain
Supersets are basically doing one exercise after another without rest. As an example, to get a burn that will make your arms feel the blood flowing and muscles expanding complete biceps curls combined with a forearm exercise. 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 ensure a good training session that will leave you with a good feeling the next day.
Be Sure To Stretch!
Your arms are needless to say very useful to you and you wouldn't like to hurt them. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also be sure that you keep your wrists mobile by simply rotating and stretching the joint. 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 end up being one larger than the other result from bad technique in exercises for the non-dominant hand.
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