A challenge that numerous individuals encounter is increasing their forearm proportions to equal their biceps and triceps. It can be a real battle to not just get them big, but also proportional to the rest of your arm. Having said that, it is perfectly 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.
Forearm Developing Workouts
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 unless you are limited on time and need to make use of the only piece of equipment available. Place the bar beneath your waist level to the spot where you need to slightly 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 pushed against your body for stability, move the bar upwards making certain you mainly use your forearms. Slowly lower the bar and then repeat. You'll want to be aiming for 3 sets of 10-15 reps for this exercise.
Next you can try out the rotating hand movements. 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 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. Whilst rotating, gradually contract your biceps up and down, just like doing a bicep curl. 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 also reach the less recognised muscle groups in the upper arm, and that is an additional benefit.
Take advantage of Supersets for further Benefit
Supersets are basically doing one exercise after another without rest. In this particular example you could complete standard bicep curls, followed straight away by one of the forearm exercises listed above. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. Use correct form, keeping your back and legs out of the movement. Immediately afterwards perform a set of side dumbbell wrist curls. This will give you a super burn and will ensure you are tender the following day!
Be Sure To Stretch!
Your arms are needed for pretty much every exercise you perform, and hurting one or both could cost you greatly. 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 be sure 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. Poor technique can easily lead to under development, and even injury in your non-dominant arm.
Forearm Developing Workouts
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 unless you are limited on time and need to make use of the only piece of equipment available. Place the bar beneath your waist level to the spot where you need to slightly 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 pushed against your body for stability, move the bar upwards making certain you mainly use your forearms. Slowly lower the bar and then repeat. You'll want to be aiming for 3 sets of 10-15 reps for this exercise.
Next you can try out the rotating hand movements. 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 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. Whilst rotating, gradually contract your biceps up and down, just like doing a bicep curl. 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 also reach the less recognised muscle groups in the upper arm, and that is an additional benefit.
Take advantage of Supersets for further Benefit
Supersets are basically doing one exercise after another without rest. In this particular example you could complete standard bicep curls, followed straight away by one of the forearm exercises listed above. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. Use correct form, keeping your back and legs out of the movement. Immediately afterwards perform a set of side dumbbell wrist curls. This will give you a super burn and will ensure you are tender the following day!
Be Sure To Stretch!
Your arms are needed for pretty much every exercise you perform, and hurting one or both could cost you greatly. 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 be sure 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. Poor technique can easily lead to under development, and even injury in your non-dominant arm.
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