A lot of people face the challenge of building their forearms to par with their biceps and triceps. You may have noticed just how difficult it is to get those forearms bigger the way you want, and particularly when it comes to have them of equal size. There is also the issue of one arm being larger than the other due to dominance of either your left or right arm.
Forearm Developing Exercises
The first exercise is behind your back barbell curls. You should use either a barbell rack, or fixed weight barbells for this exercise. We'll assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise except if you are short on time and need to use the only piece of equipment available. Set your body so that the bar is placed under your waistline, so you have to bend over at the knees to grab 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. Press your arms against your own body and curl upwards as much as you are able to ensuring you use only your forearms. Slowly lower the bar and then repeat. You need to be aiming towards 3 sets of 10-15 reps for this exercise.
Next you can try out the rotating wrist exercises. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing 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 rotating, slowly contract your arms up and down, just like doing a bicep curl. This is making all the muscles in you forearms get a burn.
Another great forearm curl is done by using dumbbells at the side when standing or sitting. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. Reverse curls additionally help build the forearms considerably whilst reaching the brachialis, which is the muscle group that is found under your biceps.
Use Supersets for Extra Benefit
A super set is where you perform another exercise immediately after a different exercise. In this example you could perform normal 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. Use correct form, keeping your back and legs out of the movement. Immediately afterwards perform a set of side dumbbell wrist curls. This will provide an incredible exercise session that will leave you with a good feeling the following day.
Stretch your Arms!
Your arms are clearly very useful 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 simply rotating and stretching 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. The majority of arms which wind up being one larger than the other result from poor technique in exercises for the non-dominant hand.
Forearm Developing Exercises
The first exercise is behind your back barbell curls. You should use either a barbell rack, or fixed weight barbells for this exercise. We'll assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise except if you are short on time and need to use the only piece of equipment available. Set your body so that the bar is placed under your waistline, so you have to bend over at the knees to grab 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. Press your arms against your own body and curl upwards as much as you are able to ensuring you use only your forearms. Slowly lower the bar and then repeat. You need to be aiming towards 3 sets of 10-15 reps for this exercise.
Next you can try out the rotating wrist exercises. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing 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 rotating, slowly contract your arms up and down, just like doing a bicep curl. This is making all the muscles in you forearms get a burn.
Another great forearm curl is done by using dumbbells at the side when standing or sitting. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. Reverse curls additionally help build the forearms considerably whilst reaching the brachialis, which is the muscle group that is found under your biceps.
Use Supersets for Extra Benefit
A super set is where you perform another exercise immediately after a different exercise. In this example you could perform normal 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. Use correct form, keeping your back and legs out of the movement. Immediately afterwards perform a set of side dumbbell wrist curls. This will provide an incredible exercise session that will leave you with a good feeling the following day.
Stretch your Arms!
Your arms are clearly very useful 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 simply rotating and stretching 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. The majority of arms which wind up being one larger than the other result from poor technique in exercises for the non-dominant hand.
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