Exercises for Muscular Forearms

A challenge that many individuals encounter is growing their forearm size to equal their biceps and triceps. You probably have discovered just how tough it is to get those forearms larger the way you wish, and especially when it comes to have them of the same size. There is also the issue of one arm being bigger than the other due to the dominance of either your left or right arm.

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Exercises for Developing your Forearms

The first exercise is behind the back barbell curls. You need to use either a barbell rack, or fixed weight barbells for this exercise. We shall assume you are at the barbell rack for this example. Try not to use the smith machine for this exercise except if you are limited on time and need to use the only machine accessible. Position the bar beneath your waist level to where you need to somewhat bend at the knees to grab 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, curl the bar upwards making sure you primarily use your forearms. Roll the bar back down and repeat. This is best performed 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. 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, just like doing a bicep curl. This is making all the muscles in you forearms get a burn.

The last 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 reach the lesser recognised muscle groups in the upper arm, and that is an added bonus.

Super Set with Biceps Routines!

Supersets are basically doing one exercise after another without rest. For example, to get a burn that will leave your arms feel the blood flowing and muscles developing complete biceps curls combined with a forearm activity. 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 afterward, grab a lighter weight and perform the dumbbell wrist curls. This gives you a super burn and will make certain you are aching the next day!

Stretch out your Arms!

Your arms are obviously very valuable to you and you don't want to damage 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 ensure that you keep your wrists mobile by simply rotating and stretching the joint. Keep your posture and form correct, and make sure you use the same weight on both arms to prevent unbalanced development. Poor technique can readily contribute to under development, and even injury on your non-dominant arm.

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