A challenge that a lot of people encounter is increasing their forearm proportions to equal their biceps and triceps. You may have discovered how hard it is to get those forearms larger the way you would like, and especially when it comes to have them of the same size. However, it is completely normal for one arm to be a bit bigger than the other because of the usage from the dominant hand on a daily basis.
Exercises for Developing your Forearms
Doing barbell curls behind the back is your first exercise. The easiest method 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. Its is best not to use the Smith machine to do this, except in cases where you don't have a alternative. Position the bar below your waist level to where you need to slightly bend at the knees to get 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, move the bar upwards making certain you primarily use your forearms. Roll the bar back down and repeat. This is best completed x3 sets of x10-x15 repetitions.
Next you can try the rotating wrist moves. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing up 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. Whilst doing this start to gently 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 great forearm curl is done by using dumbbells at the side when standing or sitting. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls also hit the lesser known muscles in the upper arm, which is an additional benefit.
Super Set with Biceps Workouts!
Supersets are basically doing one exercise after another without rest. For instance, to get a burn which will make your arms feel the blood pumping and muscles growing perform biceps curls and then a forearm exercise. Perform the bicep curls with medium-heavy weights, as you normally would. Use correct form, keeping your back and legs out of the movement. Immediately afterwards perform a set of side dumbbell wrist curls. This will give you a super burn and will ensure you are sore the following day!
Make Sure You Stretch!
Your arms are necessary for almost every lift you complete, and injuring one or both could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also make sure to rotate your wrists around and bend them back to get a good stretch which keeps 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. The majority of arms which turn out to be one bigger than the other are due to bad technique in exercises for the non-dominant hand.
Exercises for Developing your Forearms
Doing barbell curls behind the back is your first exercise. The easiest method 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. Its is best not to use the Smith machine to do this, except in cases where you don't have a alternative. Position the bar below your waist level to where you need to slightly bend at the knees to get 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, move the bar upwards making certain you primarily use your forearms. Roll the bar back down and repeat. This is best completed x3 sets of x10-x15 repetitions.
Next you can try the rotating wrist moves. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing up 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. Whilst doing this start to gently 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 great forearm curl is done by using dumbbells at the side when standing or sitting. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls also hit the lesser known muscles in the upper arm, which is an additional benefit.
Super Set with Biceps Workouts!
Supersets are basically doing one exercise after another without rest. For instance, to get a burn which will make your arms feel the blood pumping and muscles growing perform biceps curls and then a forearm exercise. Perform the bicep curls with medium-heavy weights, as you normally would. Use correct form, keeping your back and legs out of the movement. Immediately afterwards perform a set of side dumbbell wrist curls. This will give you a super burn and will ensure you are sore the following day!
Make Sure You Stretch!
Your arms are necessary for almost every lift you complete, and injuring one or both could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also make sure to rotate your wrists around and bend them back to get a good stretch which keeps 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. The majority of arms which turn out to be one bigger than the other are due to bad technique in exercises for the non-dominant hand.
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