A challenge that many people encounter is increasing their forearm proportions to equal their biceps and triceps. It can be a real battle to not only get them big, but also proportional to the remainder of your arm. However, it is completely normal for one arm to be a bit bigger than the other because of the usage from the dominant hand on a regular basis.
Forearm Building Exercises
The initial exercise is behind the back barbell curls. You should 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 unless you are short on time and need to make use of the only equipment accessible. Place the bar beneath your waist level to the spot where you have 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. 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 need to be aiming for 3 sets of 10-15 reps for this exercise.
Another exercise is the rotating hand movement. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Start with your arms bent at 90 degree and your forearms parallel to the ground. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst carrying this out begin to slowly lift your arms upwards and then downwards in a constant slow motion. 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 whilst sitting or standing. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. These curls also reach the lesser known muscles in the upper arm, which is an additional benefit.
Use Supersets for Extra Gain
Supersets are basically doing one exercise after another without rest. As an example, to get a burn that will make your arms feel the blood pumping and muscles expanding perform biceps curls combined with a forearm exercise. 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 gives you a super burn and will make certain you are sore the next day!
Stretch out your Arms!
Your arms are clearly very valuable to you and you don't wish to hurt or injure them. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also be sure to rotate your wrists around and flex them back to get a proper stretch which will keep hand 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 certainly lead to under development, or even injury in your non-dominant arm.
Forearm Building Exercises
The initial exercise is behind the back barbell curls. You should 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 unless you are short on time and need to make use of the only equipment accessible. Place the bar beneath your waist level to the spot where you have 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. 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 need to be aiming for 3 sets of 10-15 reps for this exercise.
Another exercise is the rotating hand movement. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Start with your arms bent at 90 degree and your forearms parallel to the ground. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst carrying this out begin to slowly lift your arms upwards and then downwards in a constant slow motion. 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 whilst sitting or standing. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. These curls also reach the lesser known muscles in the upper arm, which is an additional benefit.
Use Supersets for Extra Gain
Supersets are basically doing one exercise after another without rest. As an example, to get a burn that will make your arms feel the blood pumping and muscles expanding perform biceps curls combined with a forearm exercise. 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 gives you a super burn and will make certain you are sore the next day!
Stretch out your Arms!
Your arms are clearly very valuable to you and you don't wish to hurt or injure them. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also be sure to rotate your wrists around and flex them back to get a proper stretch which will keep hand 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 certainly lead to under development, or even injury in your non-dominant arm.
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