Enhance Your Forearms

A challenge that many people encounter is increasing their forearm proportions to equal their biceps and triceps. It can be a real battle to not only get them big, but also proportional to the remainder of your arm. However, it is completely normal for one arm to be a little bigger than the other because of the usage from the principal hand on a day to day basis.


Workout routines for Developing your Forearms

The first exercise is behind your back barbell curls. You should use either a barbell rack, or fixed weight barbells for this exercise. For example purposes you will be at the barbell rack. Try not to use the smith machine for this exercise except if you are short on time and need to make use of the only piece of equipment accessible. Set yourself so that the bar is positioned beneath your waistline, so you have to bend over 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. Press your arms against your own body and curl upwards as far as you can making certain you are using only your forearms. Roll the bar back down and repeat. You need to be aiming for 3 sets of 10-15 reps for this exercise.

Next you can try the rotating hand movements. Grab a couple of low weight dumbbells that you can do x25 repetitions of. Start with your arms bent at 90 degree and your forearms parallel to the floor. From here, rotate your wrists inwards and outwards whilst holding the dumbbells. Whilst rotating, gently contract your biceps up and down, just like 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 build the forearms greatly whilst reaching the brachialis, which is the muscle group which is located under your biceps.

Take advantage of Supersets for further Gain

Supersets are basically doing one exercise after another without rest. With this example you could perform conventional bicep curls, followed straight away by one of the forearm exercises listed above. 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 a great work out routine which will leave you with a good feeling the following day.

Make Certain You Stretch!

Your arms are clearly very valuable to you and you don't want to hurt or 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 sure that you keep your wrists mobile by rotating and stretching out 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 certainly contribute to under development, or even injury on your non-dominant arm.