A challenge that many people encounter is growing their forearm size to equal their biceps and triceps. It can be a real struggle 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 bigger than the other because of the usage from the principal hand on a regular basis.
Exercises for Developing your Forearms
The initial exercise is behind the back barbell curls. The easiest method to do this is at a barbell rack, or with the set weight barbells. For example purposes you will be at the barbell rack. Try not to use the smith machine for this exercise except if you are limited on time and need to make use of the only equipment available. Set your body so that the bar is positioned under your waistline, so you have to bend over at the knees to pick up 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. Press your arms against your body and curl upwards as far as you can making sure you are using only your forearms. Roll the bar back down and repeat. You'll want to be aiming towards 3 sets of 10-15 reps for this exercise.
Next you can try the rotating hand exercises. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Begin with your arms bent at 90 degree and your forearms parallel to the ground. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. While rotating, gently contract your arms 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!
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. Reverse curls also help develop the forearms considerably whilst impacting the brachialis, which is the muscle that is situated below your biceps.
Take advantage of Supersets for further Benefit
A super set is where you perform another exercise immediately after a different exercise. For instance, to get a burn that will make your arms feeling the blood pumping and muscles growing complete biceps curls followed by a forearm exercise. 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 give you a super burn and will ensure you are sore the next day!
Be Sure To Stretch!
Your arms are important for almost every exercise you complete, and injuring one or both could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also ensure that you keep your wrists mobile by rotating and stretching out 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. Most arms that turn out to be one larger than the other are due to bad technique in exercises for the non-dominant hand.
Exercises for Developing your Forearms
The initial exercise is behind the back barbell curls. The easiest method to do this is at a barbell rack, or with the set weight barbells. For example purposes you will be at the barbell rack. Try not to use the smith machine for this exercise except if you are limited on time and need to make use of the only equipment available. Set your body so that the bar is positioned under your waistline, so you have to bend over at the knees to pick up 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. Press your arms against your body and curl upwards as far as you can making sure you are using only your forearms. Roll the bar back down and repeat. You'll want to be aiming towards 3 sets of 10-15 reps for this exercise.
Next you can try the rotating hand exercises. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Begin with your arms bent at 90 degree and your forearms parallel to the ground. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. While rotating, gently contract your arms 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!
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. Reverse curls also help develop the forearms considerably whilst impacting the brachialis, which is the muscle that is situated below your biceps.
Take advantage of Supersets for further Benefit
A super set is where you perform another exercise immediately after a different exercise. For instance, to get a burn that will make your arms feeling the blood pumping and muscles growing complete biceps curls followed by a forearm exercise. 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 give you a super burn and will ensure you are sore the next day!
Be Sure To Stretch!
Your arms are important for almost every exercise you complete, and injuring one or both could cost you greatly. Stretching your arms after your session will help all the small muscles and tendons heal from the intense workout. Also ensure that you keep your wrists mobile by rotating and stretching out 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. Most arms that turn out to be one larger than the other are due to bad technique in exercises for the non-dominant hand.
About the Author:
I will teach you what is needed to Build more Muscle. Simply follow this link and browse through this useful article.
Aucun commentaire:
Enregistrer un commentaire