Increase the Size of Your Forearms

By Dollie Kemp


Some people face the task of building their forearms to par with their biceps and triceps. It can be a real struggle to not just get them big, but also proportional to the remainder of your arm. There's also the issue of one arm being bigger than the other as a result of dominance of either your left or right arm.

Workout routines for Building your Forearms

Performing barbell curls behind your 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 with this, except in cases where you do not have any choice. Set your body so your bar is placed beneath your waist, so you have to bend over at the knees to pick up the weight. Add the weight you want (preferably just the bar until after a practice set) and then bend down and grab the bar as if you were going to do behind the back shrugs. With your arms pushed against your body for stability, move the bar upwards making certain you primarily use your forearms. Roll the bar back down and repeat. This is best performed x3 sets of x10-x15 repetitions.

Another exercise is the rotating hand exercise. Grab a couple of low weight dumbbells that you can do x25 repetitions of. While standing simply bring your arms up midway to where they are parallel to the floor at a 90 degree break in the elbow. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. Whilst rotating, gently contract your biceps up and down, almost like doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!

The last exercise is a reverse curl with dumbbells. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls also help build the forearms considerably whilst impacting the brachialis, which is the muscle which is found beneath your biceps.

Make use of Supersets for further Benefit

A super set is where you perform another exercise immediately after a different exercise. For example, to get a burn that will leave your arms feel the blood flowing and muscles expanding perform biceps curls combined with a forearm exercise. 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 afterwards perform a set of side dumbbell wrist curls. This will guarantee a good exercise session which will leave you with a good feeling the following day.

Stretch your Arms!

Your arms are clearly very valuable to you and you don't wish 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 rotating and stretching out the joint. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. The majority of arms which turn out to be one larger than the other are due to poor technique in exercises for the non-dominant hand.




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