Some people face the challenge 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. However, it is perfectly normal for one arm to be a little bigger than the other because of the usage from the dominant hand on a day to day basis.
Forearm Developing Exercises
Doing barbell curls behind the back is your first 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 when you are limited on time and need to use the only equipment accessible. Place the bar beneath your waist level to the place where you have to somewhat bend at the knees to get 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 pressed against your body for stability, curl the bar upwards making sure you mainly use your forearms. Slowly lower the bar and then repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try the rotating hand exercises. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing up simply bring your arms up halfway to where they are parallel to the ground at a 90 degree break in the elbow. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. When doing this start to gently raise 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!
The last 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 known muscles in the upper arm, which is an added bonus.
Make use of Supersets for Extra Gain
A super set is where you perform another exercise immediately after a different exercise. For example, to get a burn which will make your arms feel the blood flowing and muscles developing perform biceps curls followed by 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This will provide an incredible work out routine that will leave you with a good feeling the day after.
Be Sure To Stretch!
Your arms are essential for almost every exercise you perform, and hurting either could cost you significantly. 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 sure to rotate your hands around and bend 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. The majority of arms which turn out to be one larger than the other are caused by poor technique in exercises for the non-dominant hand.
Forearm Developing Exercises
Doing barbell curls behind the back is your first 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 when you are limited on time and need to use the only equipment accessible. Place the bar beneath your waist level to the place where you have to somewhat bend at the knees to get 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 pressed against your body for stability, curl the bar upwards making sure you mainly use your forearms. Slowly lower the bar and then repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try the rotating hand exercises. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing up simply bring your arms up halfway to where they are parallel to the ground at a 90 degree break in the elbow. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. When doing this start to gently raise 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!
The last 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 known muscles in the upper arm, which is an added bonus.
Make use of Supersets for Extra Gain
A super set is where you perform another exercise immediately after a different exercise. For example, to get a burn which will make your arms feel the blood flowing and muscles developing perform biceps curls followed by 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This will provide an incredible work out routine that will leave you with a good feeling the day after.
Be Sure To Stretch!
Your arms are essential for almost every exercise you perform, and hurting either could cost you significantly. 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 sure to rotate your hands around and bend 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. The majority of arms which turn out to be one larger than the other are caused by poor technique in exercises for the non-dominant hand.
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