Thinking of how you can make the size of your biceps and triceps at par with your forearms? With proper arm workout, strong and muscular arms will be yours in no time! Let me explain it further with the rest of this article.
First off all let me tell you that the arm is divided into three parts: the biceps, triceps and forearms. When we say big arms, the most common picture that comes to our mind is massive biceps and triceps. What I mean to say is that most people neglect the forearms when working out when in fact, big forearms add up to the overall radiance of the arms. Just imagine how your limbs will look like with bulky biceps and triceps but undersized forearms.
Different arm workout procedures target different parts of the arms. The commonly executed workouts are more focused on biceps and triceps since they are the ones being flexed especially during competitions. In this piece, we will be focusing on the arm exercises for the forearms. By performing it properly, the following exercises will surely bring you the well-toned and impressive arms that you desire. Have you seen Popeye's arms? Well that's more like it.
Arm Workout 1 (Seated Dumbbell Wrist Curl)
- Sit on a bench and rest your forearms on your thighs.
- Hold the barbell with your palms facing up towards the ceiling.
- Let your wrists extend towards the floor.
- Curl your wrists up towards you using the forearm strength.
- Hold for a few seconds then lower the weights down to your initial position.
Arm Workout 2 (Reverse Barbell Curl)
- Stand with your feet in shoulder width apart.
- Grab a barbell with both hands, palms down.
- Start with your arms hanging down, fully extended.
- Curl the barbell up until it's parallel to the floor.
- Keep your elbows locked to your sides as you repeat the exercise.
Arm Workout 3 (Dumbbell Wrist Flippers)
- Hold 2 dumbbells at wrist level in an overhand grip.
- Flip your wrists slowly and turn your palms up.
- Flex your arms throughout the entire series of movement.
Arm Workout 4 (Reverse Cable Curls)
- Attach a straight or EZ bar to the lower pulley cable and select the weight you prefer to use on the stack.
- Hold the bar in an overhand grip, shoulder width apart.
- Curl the bar up slowly as far as you can reach.
- Hold for a few seconds and lower the weight back to the starting position.
- Repeat for at least 10 to 12 repetitions.
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