A challenge that many individuals encounter is increasing their forearm proportions to equal their biceps and triceps. You most likely have noticed just how difficult it is to get those forearms larger the way you want, and in particular when it comes to have them of the same size. There's also the issue of one arm being larger than the other one due to the dominance of either your left or right arm.
Workouts for Developing your Forearms
Doing barbell curls behind the back is your first exercise. The simplest way to do this is at a barbell rack, or with the set weight barbells. For example purposes you will be at the barbell rack. Its is best not to use the Smith machine to do this, except if you do not have any option. Set yourself so the bar is placed under your waistline, 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. With your arms pushed 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 completed x3 sets of x10-x15 repetitions.
Next you can try out the rotating wrist moves. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing simply bring your arms up halfway 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. Whilst rotating, gently contract your biceps up and down, as though doing a bicep curl. 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 while standing or sitting. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls additionally hit the lesser recognised muscle groups in the upper arm, and that is an added bonus.
Super Set with Biceps Exercise routines!
A super set is where you perform another exercise immediately after a different exercise. In this particular example you could complete regular bicep curls, followed straight away by one of the forearm exercises in the above list. Perform the bicep curls with medium-heavy weights, as you normally would. This means no using the back or legs to help you lift the weight. Immediately afterwards perform a set of side dumbbell wrist curls. This will provide an incredible workout that will leave you with a good feeling the next day.
Make Certain You Stretch!
Your arms are clearly very valuable to you and you don't want 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 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. Bad technique can readily contribute to under development, and even injury in your non-dominant arm.
Workouts for Developing your Forearms
Doing barbell curls behind the back is your first exercise. The simplest way to do this is at a barbell rack, or with the set weight barbells. For example purposes you will be at the barbell rack. Its is best not to use the Smith machine to do this, except if you do not have any option. Set yourself so the bar is placed under your waistline, 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. With your arms pushed 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 completed x3 sets of x10-x15 repetitions.
Next you can try out the rotating wrist moves. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing simply bring your arms up halfway 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. Whilst rotating, gently contract your biceps up and down, as though doing a bicep curl. 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 while standing or sitting. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls additionally hit the lesser recognised muscle groups in the upper arm, and that is an added bonus.
Super Set with Biceps Exercise routines!
A super set is where you perform another exercise immediately after a different exercise. In this particular example you could complete regular bicep curls, followed straight away by one of the forearm exercises in the above list. Perform the bicep curls with medium-heavy weights, as you normally would. This means no using the back or legs to help you lift the weight. Immediately afterwards perform a set of side dumbbell wrist curls. This will provide an incredible workout that will leave you with a good feeling the next day.
Make Certain You Stretch!
Your arms are clearly very valuable to you and you don't want 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 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. Bad technique can readily contribute to under development, and even injury in your non-dominant arm.
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