A lot of people face the task of building their forearms to par with their biceps and triceps. It can be a real challenge to not only get them big, but also proportional to the rest of your arm. Additionally, there is the issue of one arm being bigger than the other one as a result of dominance of either your left or right arm.
Workout routines for Building your Forearms
Doing barbell curls behind your back is your initial exercise. The easiest method to do this is at a barbell rack, or with the set weight barbells. For example purposes you will be at the barbell rack. Try not to use the smith machine for this exercise unless you are limited on time and need to make use of the only equipment accessible. Place the bar beneath your waist level to where you have to somewhat 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 against your body for stability, move the bar upwards making certain you primarily use your forearms. Roll the bar back down and repeat. You'll want to be aiming towards 3 sets of 10-15 reps for this exercise.
Next you can try out the rotating wrist exercises. You will be doing about 25 reps of this one, so get some light weights to begin with. Begin with your arms bent at 90 degree and your forearms parallel to the floor. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. 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 last exercise is a reverse curl with dumbbells. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls additionally hit the lesser known muscles in the upper arm, which is an additional benefit.
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 may complete regular 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This will provide a great training session that will leave you with a good feeling the next day.
Stretch your Arms!
Your arms are necessary for almost every lift you complete, and hurting one or both could cost you greatly. 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 contribute to under development, and even injury on your non-dominant arm.
Workout routines for Building your Forearms
Doing barbell curls behind your back is your initial exercise. The easiest method to do this is at a barbell rack, or with the set weight barbells. For example purposes you will be at the barbell rack. Try not to use the smith machine for this exercise unless you are limited on time and need to make use of the only equipment accessible. Place the bar beneath your waist level to where you have to somewhat 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 against your body for stability, move the bar upwards making certain you primarily use your forearms. Roll the bar back down and repeat. You'll want to be aiming towards 3 sets of 10-15 reps for this exercise.
Next you can try out the rotating wrist exercises. You will be doing about 25 reps of this one, so get some light weights to begin with. Begin with your arms bent at 90 degree and your forearms parallel to the floor. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. 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 last exercise is a reverse curl with dumbbells. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls additionally hit the lesser known muscles in the upper arm, which is an additional benefit.
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 may complete regular 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This will provide a great training session that will leave you with a good feeling the next day.
Stretch your Arms!
Your arms are necessary for almost every lift you complete, and hurting one or both could cost you greatly. 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 contribute to under development, and even injury on your non-dominant arm.
About the Author:
A similar document named How Do I Build Muscle? has also been published by the creator of this report. Feel free to look at it if you want help achieving your objectives.
Posts
Building Massive Arms