A challenge that many people encounter is growing their forearm proportions to equal their biceps and triceps. You may have noticed just how hard it is to get those forearms larger the way you want, and especially when it comes to have them of equal size. Having said that, it is completely normal for one arm to be a bit bigger than the other because of the usage from the principal hand on a regular basis.
Forearm Building Workouts
The first exercise is behind your back barbell curls. The simplest way 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. Its is best not to use the Smith machine with this, unless you have no alternative. Set your body so your bar is placed below your waist, 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. With your arms hard pressed against your body for stability, move the bar upwards ensuring you primarily use your forearms. Slowly lower the bar and then repeat. This is best completed x3 sets of x10-x15 repetitions.
An additional exercise is the rotating hand action. 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. Whilst carrying this out start to gently lift your arms upwards and then downwards in a constant slow movement. 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. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls also hit the lesser known muscles in the upper arm, and that is an additional benefit.
Super Set with Biceps Workout routines!
Supersets are basically doing one exercise after another without rest. With this example you could complete normal bicep curls, followed immediately by one of the forearm exercises in the list above. 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 afterwards perform a set of side dumbbell wrist curls. This gives you a super burn and will make certain you are sore the next day!
Stretch your Arms!
Your arms are of course very useful to you and you don't wish to injure them. 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 certain you keep your wrists mobile by 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. Most arms that end up being one bigger than the other are due to poor technique in exercises for the non-dominant hand.
Forearm Building Workouts
The first exercise is behind your back barbell curls. The simplest way 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. Its is best not to use the Smith machine with this, unless you have no alternative. Set your body so your bar is placed below your waist, 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. With your arms hard pressed against your body for stability, move the bar upwards ensuring you primarily use your forearms. Slowly lower the bar and then repeat. This is best completed x3 sets of x10-x15 repetitions.
An additional exercise is the rotating hand action. 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. Whilst carrying this out start to gently lift your arms upwards and then downwards in a constant slow movement. 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. Grab moderate dumbbells and simply curl your wrists as the weights are to your sides. These curls also hit the lesser known muscles in the upper arm, and that is an additional benefit.
Super Set with Biceps Workout routines!
Supersets are basically doing one exercise after another without rest. With this example you could complete normal bicep curls, followed immediately by one of the forearm exercises in the list above. 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 afterwards perform a set of side dumbbell wrist curls. This gives you a super burn and will make certain you are sore the next day!
Stretch your Arms!
Your arms are of course very useful to you and you don't wish to injure them. 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 certain you keep your wrists mobile by 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. Most arms that end up being one bigger than the other are due to poor technique in exercises for the non-dominant hand.
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