A challenge that many people face 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 rest of your arm. However, it is completely normal for one arm to be a little bit larger than the other because of the usage from the dominant hand on a day to day basis.
Workouts for Building your Forearms
The first exercise is behind the back barbell curls. You need to 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 in cases where you are short on time and need to use the only piece of equipment available. Set your body so your bar is positioned below your waistline, so you have to bend over 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. Roll the bar back down and repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try the rotating hand exercises. 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. While doing this start to slowly lift your arms upwards and then downwards in a constant slow movement. This is making all the muscles in you forearms get a 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 hit the lesser known muscles in the upper arm, which is an additional benefit.
Take advantage of Supersets for further Gain
A super set is where you perform another exercise immediately after a different exercise. For instance, to get a burn which will make your arms feel the blood flowing and muscles expanding perform biceps curls and then 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This gives you a super burn and will ensure you are tender the following day!
Stretch out your Arms!
Your arms are necessary for almost every exercise you perform, and injuring one or both could cost you substantially. 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 ensure that 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. Bad technique can certainly lead to under development, and even injury in your non-dominant arm.
Workouts for Building your Forearms
The first exercise is behind the back barbell curls. You need to 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 in cases where you are short on time and need to use the only piece of equipment available. Set your body so your bar is positioned below your waistline, so you have to bend over 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. Roll the bar back down and repeat. This is best performed x3 sets of x10-x15 repetitions.
Next you can try the rotating hand exercises. 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. While doing this start to slowly lift your arms upwards and then downwards in a constant slow movement. This is making all the muscles in you forearms get a 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 hit the lesser known muscles in the upper arm, which is an additional benefit.
Take advantage of Supersets for further Gain
A super set is where you perform another exercise immediately after a different exercise. For instance, to get a burn which will make your arms feel the blood flowing and muscles expanding perform biceps curls and then 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This gives you a super burn and will ensure you are tender the following day!
Stretch out your Arms!
Your arms are necessary for almost every exercise you perform, and injuring one or both could cost you substantially. 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 ensure that 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. Bad technique can certainly lead to under development, and even injury in your non-dominant arm.
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