weight loss

A challenge that numerous individuals face is growing their forearm size to equal their biceps and triceps. You most likely have discovered how tough it is to get those forearms bigger the way you want, and in particular when it comes to have them of equal size. There is possibly the issue of one arm being larger than the other one due to dominance of either your left or right arm.

Exercises for Developing your Forearms

Performing barbell curls behind the back is your initial exercise. The easiest method to do this is at a barbell rack, or with the set weight barbells. We will 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 machine available. Position the bar beneath your waist level to the place where you need 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 pushed up against your body for stability, move the bar upwards making certain you mainly use 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 moves. Grab a couple of low weight dumbbells that you can do x25 repetitions of. While standing simply just bring your arms up midway to where they are parallel to the floor at a 90 degree break in the elbow. Begin to rotate your wrists to where the dumbbells rotate inwards and outwards. While rotating, slowly contract your biceps up and down, as if doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!

Another great forearm curl is done by using dumbbells at the side when standing or sitting. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. Reverse curls also help develop the forearms considerably while also reaching the brachialis, which is the muscle that is situated beneath your biceps.

Use Supersets for Extra Gain

Supersets are basically doing one exercise after another without rest. For example, to get a burn that will leave your arms feeling the blood pumping 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 will provide a good workout that will leave you with a good feeling the following day.

Be Sure To Stretch!

Your arms are needed for nearly every exercise you perform, and injuring 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 you rotate your hands around and flex them back to get a good stretch which keeps 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. Bad technique can easily result in under development, or even injury in your non-dominant arm.