Workouts for Muscular Forearms
A challenge that many people face is growing their forearm proportions to equal their biceps and triceps. You may have discovered just how hard it is to get those forearms bigger the way you want, and particularly when it comes to have them of equal size. Additionally, there is the issue of one arm being bigger than the other one due to dominance of either your left or right arm.
Exercises for Developing your Forearms
The initial exercise is behind the back barbell curls. You need to use either a barbell rack, or fixed weight barbells for this exercise. We'll assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise except in cases where you are short on time and need to make use of the only piece of equipment accessible. Place the bar below your waist level to the spot where you have to somewhat bend at the knees to grab the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. With your arms pressed up against your body for stability, move the bar upwards ensuring you primarily use your forearms. Roll the bar back down and repeat. You should be aiming for 3 sets of 10-15 reps for this exercise.
Another exercise is the rotating wrist exercise. 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 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. When carrying this out begin to gently raise your arms upwards and then downwards in a continual slow movement. This is making all the muscles in you forearms get a 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. These curls also reach the less known muscle groups in the upper arm, which is an additional benefit.
Super Set with Biceps Workouts!
A super set is where you perform another exercise immediately after a different exercise. With this example you could complete normal bicep curls, followed immediately by one of the forearm exercises listed 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 give you a super burn and will make certain you are aching the next day!
Ensure You Stretch!
Your arms are clearly very valuable to you and you wouldn't like to hurt 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 make sure you rotate your hands around and bend them back to get a correct stretch which will keep 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. Bad technique can readily lead to under development, and even injury in your non-dominant arm.
Exercises for Developing your Forearms
The initial exercise is behind the back barbell curls. You need to use either a barbell rack, or fixed weight barbells for this exercise. We'll assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise except in cases where you are short on time and need to make use of the only piece of equipment accessible. Place the bar below your waist level to the spot where you have to somewhat bend at the knees to grab the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. With your arms pressed up against your body for stability, move the bar upwards ensuring you primarily use your forearms. Roll the bar back down and repeat. You should be aiming for 3 sets of 10-15 reps for this exercise.
Another exercise is the rotating wrist exercise. 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 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. When carrying this out begin to gently raise your arms upwards and then downwards in a continual slow movement. This is making all the muscles in you forearms get a 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. These curls also reach the less known muscle groups in the upper arm, which is an additional benefit.
Super Set with Biceps Workouts!
A super set is where you perform another exercise immediately after a different exercise. With this example you could complete normal bicep curls, followed immediately by one of the forearm exercises listed 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 give you a super burn and will make certain you are aching the next day!
Ensure You Stretch!
Your arms are clearly very valuable to you and you wouldn't like to hurt 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 make sure you rotate your hands around and bend them back to get a correct stretch which will keep 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. Bad technique can readily lead to under development, and even injury in your non-dominant arm.
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