Sunday, May 5, 2013

How to develop Muscular Forearms

By Una Ascher

Some people face the challenge of building their forearms to par with their biceps and triceps. You may have discovered how hard it is to get those forearms larger the way you would like, and especially when it comes to have them of the same size. Having said that, it is completely normal for one arm to be a bit larger than the other because of the usage from the dominant hand on a daily basis.

Forearm Building Exercises

The initial exercise is behind the 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. Try not to use the smith machine for this exercise unless you are limited on time and need to use the only equipment available. Set your body so the bar is positioned beneath 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. Push your arms against your own body and curl upwards as far as you can making sure you are using only 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 hand exercises. You will be doing about 25 reps of this one, so get some light weights to begin with. Whilst standing simply 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. Whilst rotating, slowly contract your arms up and down, as though doing a bicep curl. By doing this, you are hitting all the muscles in your forearms and getting a real burn!

Another good forearm curl is performed by using dumbbells at the side when standing or sitting. 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 less recognised muscle groups in the upper arm, and that is an added bonus.

Super Set with Biceps Workout routines!

A super set is where you perform another exercise immediately after a different exercise. As an example, to get a burn which will make your arms feel the blood flowing and muscles developing perform biceps curls and then a forearm exercise. Grab a barbell and place an almost heavy weight amount and perform the curls correctly. 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 ensure an incredible work out routine that will leave you with a good feeling the day after.

Be Sure To Stretch!

Your arms are clearly very useful to you and you don't wish to hurt 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. Bad technique can readily contribute to under development, and even injury on your non-dominant arm.

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