A lot of us face the challenge of building their forearms to par with their biceps and triceps. It can be a real struggle to not only get them big, but also proportional to the remainder of your arm. Having said that, it is completely normal for one arm to be a little bit larger than the other because of the usage from the principal hand on a day to day basis.
Forearm Building Exercises
The first 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'll assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise except when you are limited on time and need to make use of the only piece of equipment available. Place the bar beneath your waist level to where you need to slightly 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. Press your arms up against your body and curl upwards as far as you are able to making certain you use only your forearms. Slowly lower the bar and then repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try the rotating hand movements. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Whilst standing up simply just bring your arms up halfway 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. While carrying this out begin to gently raise your arms upwards and then downwards in a continual slow motion. 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. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls also reach the less known muscles in the upper arm, and that is an added bonus.
Super Set with Biceps Routines!
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn that will leave your arms feel the blood flowing and muscles growing perform biceps curls followed by a forearm activity. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. This means no using the back or legs to help you lift the weight. Immediately afterward, grab a lighter weight and perform the dumbbell wrist curls. This will provide a great work out routine that will leave you with a good feeling the following day.
Stretch out your Arms!
Your arms are important for pretty much every lift you complete, and hurting either could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also be sure 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 readily result in under development, and even injury in your non-dominant arm.
Forearm Building Exercises
The first 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'll assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise except when you are limited on time and need to make use of the only piece of equipment available. Place the bar beneath your waist level to where you need to slightly 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. Press your arms up against your body and curl upwards as far as you are able to making certain you use only your forearms. Slowly lower the bar and then repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try the rotating hand movements. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Whilst standing up simply just bring your arms up halfway 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. While carrying this out begin to gently raise your arms upwards and then downwards in a continual slow motion. 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. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls also reach the less known muscles in the upper arm, and that is an added bonus.
Super Set with Biceps Routines!
A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn that will leave your arms feel the blood flowing and muscles growing perform biceps curls followed by a forearm activity. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. This means no using the back or legs to help you lift the weight. Immediately afterward, grab a lighter weight and perform the dumbbell wrist curls. This will provide a great work out routine that will leave you with a good feeling the following day.
Stretch out your Arms!
Your arms are important for pretty much every lift you complete, and hurting either could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also be sure 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 readily result in under development, and even injury in your non-dominant arm.
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