By Carli Dohrmann
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 just get them big, but also proportional to the remainder of your arm. However, it is perfectly normal for one arm to be a bit bigger than the other because of the usage from the principal hand on a daily basis.
Forearm Developing Exercises
Performing barbell curls behind your back is your initial exercise. You need to use either a barbell rack, or fixed weight barbells for this exercise. For example purposes you will be at the barbell rack. 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 equipment accessible. Place the bar beneath your waist level to where you need to slightly bend at the knees to get the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. With your arms hard pressed against your body for stability, curl the bar upwards ensuring you mainly use your forearms. Slowly lower the bar and then repeat. You'll want to 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. While standing up simply 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. Whilst carrying this out begin to gently lift your arms upwards and then downwards in a steady slow movement. This is making all the muscles in you forearms get a 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. Reverse curls also help develop the forearms considerably while also hitting the brachialis, which is the muscle group which is positioned under your biceps.
Take advantage of Supersets for further Benefit
Supersets are basically doing one exercise after another without rest. For example, to get a burn that will leave your arms feeling the blood pumping and muscles expanding perform biceps curls combined with a forearm activity. 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This will give you a super burn and will ensure you are sore the next day!
Ensure You Stretch!
Your arms are needless to say very useful to you and you don't want to hurt or 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 make certain 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 in your non-dominant arm.
Forearm Developing Exercises
Performing barbell curls behind your back is your initial exercise. You need to use either a barbell rack, or fixed weight barbells for this exercise. For example purposes you will be at the barbell rack. 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 equipment accessible. Place the bar beneath your waist level to where you need to slightly bend at the knees to get the weight. Get your correct weight, and then grab the barbell, similar to how you would for back shrugs. With your arms hard pressed against your body for stability, curl the bar upwards ensuring you mainly use your forearms. Slowly lower the bar and then repeat. You'll want to 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. While standing up simply 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. Whilst carrying this out begin to gently lift your arms upwards and then downwards in a steady slow movement. This is making all the muscles in you forearms get a 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. Reverse curls also help develop the forearms considerably while also hitting the brachialis, which is the muscle group which is positioned under your biceps.
Take advantage of Supersets for further Benefit
Supersets are basically doing one exercise after another without rest. For example, to get a burn that will leave your arms feeling the blood pumping and muscles expanding perform biceps curls combined with a forearm activity. 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This will give you a super burn and will ensure you are sore the next day!
Ensure You Stretch!
Your arms are needless to say very useful to you and you don't want to hurt or 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 make certain 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 in your non-dominant arm.
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