A challenge that numerous people face is growing their forearm proportions to equal 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 little larger than the other because of the usage from the principal hand on a regular basis.
Forearm Building Exercises
The first exercise is behind your 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 except when you are limited on time and need to use the only piece of equipment available. Position the bar below your waist level to where you have to somewhat 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. Push your arms against your own body and curl upwards as much as you can making certain you use only your forearms. Roll the bar back down and repeat. This is best completed x3 sets of x10-x15 repetitions.
Another exercise is the rotating hand action. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing simply bring your arms up midway 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. When carrying this out begin to slowly raise your arms upwards and then downwards in a steady slow movement. 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. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. These curls additionally reach the lesser recognised muscles in the upper arm, and that is an additional benefit.
Use Supersets for Extra Gain
Supersets are basically doing one exercise after another without rest. In this particular example you may complete regular bicep curls, followed straight away by one of the forearm exercises in the list above. 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 afterwards perform a set of side dumbbell wrist curls. This will guarantee an incredible work out routine which will leave you with a good feeling the next day.
Ensure You Stretch!
Your arms are very important for pretty much every exercise you complete, and hurting one or both could cost you significantly. 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 hands around and bend them back to get a good stretch which will keep wrist 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. Most arms that end up being one bigger than the other are caused by bad technique in exercises for the non-dominant hand.
Forearm Building Exercises
The first exercise is behind your 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 except when you are limited on time and need to use the only piece of equipment available. Position the bar below your waist level to where you have to somewhat 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. Push your arms against your own body and curl upwards as much as you can making certain you use only your forearms. Roll the bar back down and repeat. This is best completed x3 sets of x10-x15 repetitions.
Another exercise is the rotating hand action. You will be doing about 25 reps of this one, so get some light weights to begin with. While standing simply bring your arms up midway 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. When carrying this out begin to slowly raise your arms upwards and then downwards in a steady slow movement. 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. You will need medium weighted dumbbells, and then basically perform a bicep curl with your hands facing the opposite way. These curls additionally reach the lesser recognised muscles in the upper arm, and that is an additional benefit.
Use Supersets for Extra Gain
Supersets are basically doing one exercise after another without rest. In this particular example you may complete regular bicep curls, followed straight away by one of the forearm exercises in the list above. 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 afterwards perform a set of side dumbbell wrist curls. This will guarantee an incredible work out routine which will leave you with a good feeling the next day.
Ensure You Stretch!
Your arms are very important for pretty much every exercise you complete, and hurting one or both could cost you significantly. 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 hands around and bend them back to get a good stretch which will keep wrist 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. Most arms that end up being one bigger than the other are caused by bad technique in exercises for the non-dominant hand.
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