A challenge that numerous people face is increasing their forearm size to equal their biceps and triceps. You most likely have discovered just how difficult it is to get those forearms larger the way you wish, and particularly when it comes to have them of the same size. However, it is perfectly 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.
Forearm Developing Exercises
The initial exercise is behind your back barbell curls. The easiest method 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 for this, unless you do not have any alternative. Set yourself so that the bar is positioned under your waist, so you have to bend over at the knees to grab the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. Press your arms up against your own body and curl upwards as far as you are able to ensuring that you use only your forearms. Roll the bar back down and repeat. You need to be aiming for 3 sets of 10-15 reps for this exercise.
Another exercise is the rotating wrist movement. You will be doing about 25 reps of this one, so get some light weights to begin with. Start 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. While rotating, gently contract your arms up and down, just like doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
The final 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. These curls also hit the lesser recognised muscles in the upper arm, which is an added bonus.
Take advantage of Supersets for Extra Gain
A super set is where you perform another exercise immediately after a different exercise. With this example you could perform conventional bicep curls, followed immediately by one of the forearm exercises mentioned above. 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 guarantee an awesome work out routine that will leave you with a good feeling the day after.
Stretch out your Arms!
Your arms are needless to say very valuable to you and you don't wish to injure them. 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 ensure that you keep your wrists mobile by simply 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 easily result in under development, or even injury in your non-dominant arm.
Forearm Developing Exercises
The initial exercise is behind your back barbell curls. The easiest method 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 for this, unless you do not have any alternative. Set yourself so that the bar is positioned under your waist, so you have to bend over at the knees to grab the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. Press your arms up against your own body and curl upwards as far as you are able to ensuring that you use only your forearms. Roll the bar back down and repeat. You need to be aiming for 3 sets of 10-15 reps for this exercise.
Another exercise is the rotating wrist movement. You will be doing about 25 reps of this one, so get some light weights to begin with. Start 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. While rotating, gently contract your arms up and down, just like doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!
The final 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. These curls also hit the lesser recognised muscles in the upper arm, which is an added bonus.
Take advantage of Supersets for Extra Gain
A super set is where you perform another exercise immediately after a different exercise. With this example you could perform conventional bicep curls, followed immediately by one of the forearm exercises mentioned above. 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 guarantee an awesome work out routine that will leave you with a good feeling the day after.
Stretch out your Arms!
Your arms are needless to say very valuable to you and you don't wish to injure them. 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 ensure that you keep your wrists mobile by simply 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 easily result in under development, or even injury in your non-dominant arm.
About the Author:
Allow me to teach you what is necessary to Build more Muscle. Simply click this link and browse through this useful article.
No comments:
Post a Comment