Do wrist curls strengthen wrists reddit. For me, my forearms have much more definition now.

Do wrist curls strengthen wrists reddit Lots of lines, and divisions, things popping out. Slopers as you mentioned I'm still bottlenecked by finger strength. Thick bar curls (regular, reverse, hammer, barbell/dumbbell etc) will build up a lot of wrist strength. Jan 16, 2023 · Do wrist curls increase wrist size? To get bigger wrists, you can do curls and extensions, knuckle pushups, any exercise asking to squeeze your wrist hard (pull ups, chin ups and, deadlifts) or using hand grips. I find that when I'm curling, benching, or even just doing pushups, that it's my wrists that tire out before my chest or biceps. I used to have issues with my left wrist in certain movements that has pretty much gone away since strengthening my grip/forearms. I do them on leg days. As a bonus, you'll beat all of your mates in armwrestling after a couple of months. The easiest way is to take a light weight and flex your wrist up, down and sideways. After 4-6 weeks of hangboarding (control over form) and wrist curls + reverse wrist curls (more important for me), I haven't had any dislocating problems and I'm pain free. To have balanced forearms, I recommend wrist curls, reverse wrist curls and forearm hammer curls to work the brachioradialis as well. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Wrist curls can help build the muscles around the wrist joint, making it more stable and less susceptible to injuries. This is not silly at all! Stronger wrists and forearms help with grip SO much which will help you with so many exercises and every day life. So, don't curl your wrist during curls. I do Pinchups, reverse wrist curls, Reverse barbell curls, Finger curls, Wrist curls. Your wrists are not supposed to curl under load. Full body weight exercises such as dips and handstands really help to strengthen wrists. No problems until maybe 1. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip Dumbbell presses will help to train stabilization. Remember the wrist is sensitive. I too have very weak wrists and to top it off I broke my wrist last winter and I had to regain all that strength! Someone else mentioned wrist curls, and that was literally part of my rehab. Been suffering of left wrist pain lately maybe overuse at work and such (pain and grip strength loss at pinky side to wrist hurts alot doing the stretches and such, seeing a doctor soon but icing atm) suffered alot of this and makes me think if my wrists are a weak point and should I strengthen these with stuff like wrist curls or something? A strong grip can also help prevent injuries, such as sprains and strains. Sep 15, 2023 · 7 exercises to help weak wrists and improve wrist stability when climbing. Your daily habits can either support wrist health or quietly work against it. This will strengthen the muscles in your hands and forearms for grip and stability. Do that track your progress and practice false grip. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Do biceps curls with dumbbells, not the barbell curl. Reply reply PolishPotato69 • 3. Your wrists will adapt, but you need to work on both strength and flexibility. I have been doing calisthenics for about 3 months now. The key with the wrist rolling is to fully isolate the wrist, completely immobilize the elbow. I like and am good at crimpy climbs, I can hold on to crimps happily and my highest grade flashes and V5 climbs have been crimpy. What really helped cure mine was doing the reverse Tyler twist with the theraband flexbar and slow eccentric wrist curls with dumbbells, but the stretches help. Thanks! This is a grip training subreddit. 5 months in, when I started to get sore wrists outside of my workouts. Beginning: dumbbell wrist curls and reverse wrist curls Intermediate: push-ups (or bridge backbends) and false grip active hangs Advanced: wrist push-ups and false grip pull-ups Google turns up plenty of videos of each of these exercises. If you want to strengthen your wrists, do exercises that use the wrists like bicep curls. To strengthen the wrist, do wrist plate curls. g. When my wrists hurts really bad I wrap it in an ace bandage and let off it. One of his competitors had huge forearms and Arnold had huge biceps because he kept his wrist completely static during bicep curls. As someone who has in the past suffered from wrist pain, I would be curious to hear: how important people find wrist strengthening / conditioning and what have they found to be the best methods for it. Nov 27, 2024 · If you like to lift weights, you need to train your wrists. They include wrist curls, wrist rotations, hammer curls, etc. Regular training will condition you over time there is absolutely no need to do some bullshit bro gym wrist conditioning routine to get your wrists bullet proof because guess what? EZ-bar hits forearms more than straight barbell curls, so if you're doing curls with ez-bar, then there you have it. Still, my wrists seemed "weak" when going into Urdhva Dhanurasana. Do each exercise like 3 sets each hand. 30 times each hand. Wrist curls took care of wrist flexion, but we need to balance it out with extension. What is appropriate for you depends on your current level of strength. Reply reply Halomir • Reply reply more repliesMore repliesMore replies fukdacops • Reply reply oovenbirdd • Reply reply fullchaos40 • Don't keep going if it hurts. Stretching is crazy important, I do high rep calisthenics so protecting my wrists is super important. And curl your wrists while you spin the stick to wrap the rope around the middle of it. Do plate wrist curls. I've personally noticed that I have far less wrist problems/pain (especially when punching hard) when I do the following exercises once or twice a week: Learn how to do barbell wrist curls for massive arms and better grip strength. You can add wrist curls in and they will help, but I wouldnt focus on them too much. It may be wise to strengthen your wrists too. You will hit harder when your wrists are tapped versus boxing bareknuckle. Try reverse curls and look up some other good wrist strengthening exercises, having strong wrists and forearms can make all the difference All boxers train grip strength, the wrist is the weakest link of the kinetic chain, so strengthening your forearms (i. I guess that your grip strength was the problem here. Getting a heavy ball about hand size and dropping it from one hand, then picking it up before it touches the ground. You can also do static holds of these. I used to have really weak wrists that would hurt pretty bad after a lifting session, I couldn’t even do normal pushups because they would wreck my wrists. Its cheap and affective . Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. For training your wrists in general you should think about strengthening every position your wrist can take with a movement that requires that position, e. Arnold actually addressed this. If you can do 15kg, that's exceptional. If you can do 10kg, that's pretty good. It helps a lot. The best wrist strengthening drill I ever did was take a weight, say between 2-5lbs, string it to a wooden dowel so that the weight is hanging perpendicular to the dowel in your hands and then holding it out in front of your body arms outstretched coil the dowel to bring the weight up and then in a controlled manner twist it back the other way to bring the weight back down. I'll echo what other people are saying, do wrist exercises (wrist curls, reverse wrist curls, pronation/supination exercises) to strengthen them. heystupidd • Additional comment actions Nov 20, 2022 · To strengthen your wrists for yoga, start by doing some simple wrist circles and bends. Make sure u punching with proper from as well Reply reply AaronDrunkGames • Seated wrist curls effectively give a far better stimulus to the wrist flexors (which is the whole point of the exercise) with much less weight. I have really strong wrists. New comments cannot be posted and votes cannot be cast. Slopers causing wrist pain, any advice on how to strengthen wrists welcome I (23F) have been bouldering for just over a year and am now mostly climbing up to V4 and projecting some V5s. Something more mild that I find helpful are wrist flexibility stretches like this, done without assistance at full arm extension. Wrist curls are bad for your wrists and can lead to carpal tunnel syndrome. It gets to the extent that I don't really feel like I've worked my target muscles much at all as my wrists seem to give out before I feel properly worked. By incorporating exercises like push-up plank holds, wrist curls, finger push-ups, and wrist rollers into your training routine, you specifically target the muscles, tendons, and ligaments in your wrists and forearms. If you are doing wrist curls without working on flexibility, you may be doing something counterproductive, as without the proper mobility, wrist curls might lead to tightness in the muscles of the forearm, and actually reduce your wrist flexibility. Any time you workout, throw some wrist curls in at the end. You could also try reverse grip standing curls. Wrist curls can be done in many different ways, but for this purpose, we’re going to focus on one specific type of wrist curl that will help strengthen the muscles around your wrists. You can use a thumbless grip if it worse better for you. I started doing wrist mobility Wrist curls improve your grip strength and forearm strength by isolating the smaller muscles of the forearms that are responsible for flexing the wrist joint. Do front For some reason my left wrist in particular gives out before anything else especially with excersises with dumbbells. Wrist movements are controlled by the forearm muscles. This movement trains forearm muscles, enhances joint control, and prevents strain. Also, you don't want to wreck your wrists. Light to moderate weight and higher reps (10-15) is optimal for this specific exercise. Throw them in your warmup (less weight& less reps tho). Any way to fix this, or just keep at it until they eventually catch up with the rest of my body? We would like to show you a description here but the site won’t allow us. Aug 11, 2024 · Barbell Wrist Curl Tips Never use maximal weights with the barbell wrist curl. I do wrist curls at the gym with 50 lb weights and reverse curls with 20-25 lbs. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. Use an axle bar or fat grips for shrugs, curls, pullups. If you do that Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Jul 29, 2018 · Using wrist curls to grow a stronger and better-adapted forearm will make you a monster in the iron realm. Is this true or are there better alternatives to forearms/grip strength? Archived post. Also do mobility exercises for wrist. How to do it: Wrists used to dislocate on slopers. . You can do seated wrist curls and seated reverse wrist curls to strengthen your forearms and grip. If you're getting decent size for your upper arms but are really worried about lagging forearms do all of your forearm work before bi's/tri's. Your wrists are sinew, bone, and skin. Regular curls too, but not to the same degree. do you guys think wrist wraps actually help? Im thinking of getting some along with knee wraps, I have only used a belt so far. This can place a lot of strain on your wrists and fingers. You can’t increase your punching power with wrist strengthening exercises. On arm day I start with overhand deadlifts at a weight I can manage 8-10 reps/set before my grip gives out. But wrists also develop slowly so all the usual caveats. While your wrists will adapt by just sticking with the basics, you can add a little extra for them. This will strengthen your whole hand as well as the wrists. and I also do drop sets with reverse curls and dumbbell wrist curls. This simple exercise will often go overlooked despite the gains. Heavy Wrist curls, med weight reverse curls and light weight thors hammer burnouts (at least 40 good form) 3 sets of each. They do build up your forarem muscles, not neccessarily evenly tho. I was wondering if I’m doing too much and how much should I train a week, if possible can you list some wrist exercises you do to strengthen them? Anecdotal, but: I weight trained for years before climbing (lots of wrist curls as well because I had little baby wrists naturally). I made a video on what I think are the best exercises to help protect and strengthen your wrists. There's also a lot of great Aug 13, 2023 · Forearms are like the calves of the arms and can lag behind bicep and tricep development. Has anyone trained wrist or forearm strength in particular and noticed useful carry over to improvements in climbing? Has anybody has success with training this longer term? I recently see increasing content online relating to isolated training of the wrists via forearm training inspired by forearm training tools and drills with the wrist wrench and heavy roller style exercises from the likes May 10, 2022 · The best guide to wrist curls. I do wrist curls to prevent injuries rather then grow massive forearms. As long as your wrists aren't rolling back towards you, you should be fine on bench. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Dumbbell wrist curls can help you, they involve wrist flexion and therefore strengthen our wrists. You can do 30 reps with a lighter weight, or 10-15 with a heavier one. The reverse curl will strengthen your brachialis (not in the wrist), the brachioradialis (will help stabilize your hand a little) 5. Nov 19, 2025 · It’s especially effective for those recovering from hand pain or tendon irritation. And don't skip the protein, especially protein with lots of collagen in it and other healthy, natural stuff. This will translate into stronger, more stable poses that require hand, arm and wrist strength. I used to use them a lot. Maybe start with 5kg. They are pretty intense on your wrists and will cause a lot of discomfort at first, but over a long time will make your wrists super solid. I do wrist strengthening exercises once a week. Follow our step-by-step instructions and tips. Never again will you have to face the soul-destroying reality of failure due to grip. Bring it so the bucket reaches the top of the stick, and then reverse and lower it back down, then bring it back up. Grab a loose weight plate, and do a wrist curl with it (google it, to see videos). If the exercises are too straining, or hurt at all, stop . You can use fatgripz or even just wrap the bar in a towel to make it thicker and harder to grip. Curls, reverse curls, pinch training and some other stuff from youtube, just search wrist strengthening. Gloves and hand wraps do this too. A 10kg plate is all you need. Wrist curls and reverse wrist curls will strengthen the wrist flexors and wrist extensors. One of the main issues you will face is that if you only use the normal grip you will mainly train the muscles in your forearm that lead to the fore and middlefinger. Hey guys, I need tips on how to strengthen my wrists. That will really work your wrist. It ain’t the worst but it sure is annoying. This article will show you how to perform wrist curls effectively, including bonus tips and variations to expedite the growth of your forearms. Placing pressure on my wrists at a 90 degree angle (like push up position, or getting up from a couch or a bed using your hands) makes my wrists sore. 3X15-30 secs on pinch ups, 3X8-12 on reverse barbell curls, 3X15-20 on all else. So the muscles you are working with the “wrist curls” are further up your forearm. When I'm doing curls the weight isn't a problem for my biceps but actually my wrists, I feel like that's holding me back from adding more weight, any exercises I can do to strengthen up my wrists? Jul 8, 2019 · What to do Your wrist bones connect your hand to your forearm. Anyway for the past couple days my wrist as been in pain, Im guessing it's too much pressure too quickly on my wrists even though I warm up and do 2 lighter bicep exercises before it. Combine wrist curls with static grip strength exercises like plate pinch or farmers walk to build strength and muscle endurance in the wrists and forearms. Just make sure that when you train them you train the palm up side to about twice the intensity and volume of the palm down side. Reply reply Keep Joints Healthy and Flexible Wrist curls are a great way to keep your joints healthy and flexible. Some ideas: Holding a kettlebell over your head in one hand and walking down the hall and back without letting go. I've also seen people climb with wrist braces. Since every punch isn’t perfect, this puts Jun 10, 2023 · To overcome these challenges and minimize the risk of injuries, targeted wrist strengthening exercises are crucial. Do this 10 times a day. Apr 4, 2025 · Wrist-strengthening exercises are a great foundation—but if you want to feel lasting results, what you do outside your workouts matters just as much. For forearms, wrist curls and wrist rollers. Where are all your joints lining up. My issue might be a little different. What is the ultimate way to grow those skinny forearms? Share Add a Comment Sort by: Best Open comment sort options Tazerenix •• Edited Op if you want big forearms you do wrist extensions and wrist curls and ignore DYEL’s on reddit Reply reply haym29 • Literally just got out of PT for a boxing related wrist injury. How to do it: Start From Scratch: Phase 2 Beginner Workout Plan For Strength And Progress! If your wrists hurt during reverse curls, strengthen your grip and wrist before upping weight. Nov 7, 2024 · The humble wrist curl is an underrated exercise—unless you live in one of the corners of the internet where it’s trending, and then you’ll have a million questions about how to do wrist Finding my wrists tend to bend backwards on heavy pressing movement and even squats. Hurt your wrist? Here's are all the tips I have amassed that have helped me deal with WRIST SPRAINS. and you’ll be killing it in no time. Jun 20, 2025 · 2. One-arm dumbbell preacher curls, hammer curls across body, wrist curls with light dumbbells, various barbell rolls. The point is to train joints and tissues around our forearms like the wrists gradually to increase their strength. Reduced Risk of Injuries Weak wrists can increase the risk of injuries, particularly in activities that involve repetitive movements or heavy lifting. Brachioradialis is a big muscle that inserts in both the upper arm and forearm, it is activated when doing hammer curls or ez-bar curls. Usually some type of wrist strengthening work is good: wrist curls and reverse wrist curls wrist roller rice bucket You can also do wrist pushups and other wrist exercises to strengthen Just make sure to prioritize wrist mobility / strengthening exercises, wrist curls, push ups, etc. Start with the dumbbell exercises linked in that post. I mean yeah they strengthen your grip but I still prefer doing some reverse curls and wrist curls for my forearms. Neglecting direct forearm training can make matters worse, but wrist curls can help strengthen and build your forearms. grip strength) will allow more power transfer when throwing a punch. Nov 26, 2023 · How To Strengthen Wrists For Boxing To get stronger wrists for boxing, do these exercises: Wrist Rotations Wrist Curls Rice Bucket Knuckle Push-Ups Chin-Ups Your wrists are only used to transfer the force from your legs and through your arms to the target when you punch. This will help improve strength in your wrist. I also combined this with dumbbell farmers carry’s — fat gripz mentioned in another comment would work well with this. If you’re talking about your forearms, the muscles that move the wrist and fingers you can do reverse curls, wrist curls, waiter curls, finger rolls, etc to strengthen your grip and forearm muscles. Imo calisthenics are also very good for forearms Reply reply [deleted] • How important are wrist curls for getting bigger forearms So I've been meaning to train my forearms/grip strength, and I hear wrist curls are the way to go. I had a similar experience with pull-ups. Also, are you doing extensor work with rubber bands? You will be astounded by how much that helps with getting balanced strength and stability in the wrists. You can use a fixed or standard barbell. When you do your Down Dogs, press the knuckle pads of the palms of your hands into the mat, to bring weight out of your wrists. Handstand, False Grips Over Head Squats etc. To strengthen your wrists you can do weighted wrist extensions, knuckle pushups, and use grip strength trainers. Is there anything I can do to strengthen my wrist so it doesn't hold me back as much? Have you tried levering to maybe tighten and strengthen everything in your wrists? Just with a weight that is maybe a medium resistance for you, a balance between reps and resistance. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. Add these wrist curl variations to your workout routine to reap the benefits. Your wrists will not grow, other than with body fat gain. If it's painful, it's a sign of a developing injury. I love working it till I cant even close my wrists. Use a rice bucket to strengthen your wrist (look it up - Michael Todd even has a video on it) and do reverse wrist curls with much lighter weight than with normal curls It sounds like you went too heavy and ignored your body and pushed through pain during wrist curls a few times. Wrist Curls (With or Without Weights) This is a classic for a reason—it directly targets your wrist flexors and improves control. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Wrist curls put stresses on your wrists to make them adapt and be strong enough to handle more advanced exercises like bending, tearing, hammer levering, and even grippers, that can be very dangerous to a wrist joint that has not been prepared Stop climbing for around 2 weeks to give them a break, put heat on them every night, do your wrist curls, spin your wrist in all directions in a bucket of rice, massage your forearm regularly, and try again in 2 weeks! Slopers do use a lot of wrist, but they shouldn't necesserily be hurting. Like I said above, wrist flexion tends to get a lot of work with proper strength training. It's probably this muscle that you feel. I had to get wrist wraps to "force" my hands/wrists to stay upright. You can add in food or whatever intakes I should take to help me with my problem. If you feel pain in your joints, do not continue. It’s commonly included in carpal tunnel exercises to improve stability and reduce nerve pressure. Learn to train slopers off the wall with the Heavy Roller. Just grab a weight plate, and curl it from the wrist. Frustrating to be held back by the wrists, I've got about a 70% active extension, would love any extra tips on wrist flexibility as well. Finishing push workout with triceps exercises like ropes extensions? Hang from the bar during each rest period. For me, my forearms have much more definition now. These back of hand wrist pushups are extremely good at stretching and strengthening your wrists and the extensor muscles (muscles on top of forerm) which are generally weak relative to our flexors, so it's a really great exercise to counter all the hanging/pulling/climbing work we tend to do (the imbalance of which is often the cause of tennis When I'm not working out, my wrists hurt if I apply pressure. My pinky is short and I engage it A LOT which also makes me use a weird angle sometimes. They are also a great exercise for individuals with computer jobs. I cover everything from the physical therapy to the emotional depression to help you get through this, including mobility and alignment tips so it won't happen again hopefully! : r/Fitness Gaming Sports Business Crypto Television Celebrity r/Fitness r/Fitness I have hypermobile wrists and similar issues. Adding "hanging on the bar" between sets of various exercises which doesn't require forearms to hold stuff. Your forearms are strong for grip, not for wrist curls. You are dealing with smaller muscles groups and You can't radically grow your wrists as you know, but you can strengthen them greatly with heavy resistance training and healthy training use. 4. Wrist Curl and Reverse Curl Strong wrists anchor your grip. Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. Those should probably be sufficient to stimulate your forearms. I understand the attraction to standing wrist curls because we love big ego weights and you have to use sissy weights with horizontal seated curls. I've added in wrist curls and reverse wrist curls to strengthen for HS work, but if these help as well I'll focus on them. Loosen up your wrists during warm ups. Flexibility is probably more important than strength here. I know wrist wraps will help with this but is there a negative to using them like with straps not helping with grip strength? Sep 6, 2023 · Want to improve your forearm and grip strength? The wrist curl, a targeted forearm exercise, plays a pivotal role in not only strengthening the forearms but also enhancing grip strength – a crucial aspect in many athletic and everyday activities. My bicep is pretty strong, but my wrist is holding me back, I train it everyday but it just won’t get stronger. whenever I start my arm days with forearms it gives them an insane pump I do those on back and leg days, and on arm days I'll do hammer curls and wrist curls (although with a dumbell, cable is probably better but I just prefer dumbells for availability at my gym). Reply reply MKSasu • Wrist curls and other excercies with dumbbells or barbell,rice bucket training, hand grippers, farmer walks, dead hangs ? Or others. Wrist curls with dumbbells or kettlebells. No muscle. I'm 22 male and only recently in the past few months have decided to build some muscle tone. My right wrist feels minor pain when I'm doing push ups (not immediate), i feel nothing though when doing knuckle push ups. Also dont spend your whole session on slopers. Working with my instructor, I realized that it wasn't an issue of wrist strength, but (a) placement and alignment of my shoulders and hands, (b) the process of correctly working my way up from the floor in the proper All that being said, wrist/forearm exercises are good to do in order to help prevent your wrists from bending on impact. Then, progress to more challenging poses, such as downward dog and crow pose. My philosophy around wrist work is that if you have wrist issues, you should (perhaps counterintuitively) be trying to get good at exercises that are hard on the wrists, because they'll push you in the direction of developing that weakness. e. If you really want to do wrist curls again -- and I wouldn't recommend it -- after your wrist feels completely fine again (although I would still recommend waiting at least two or three months before doing this), you might consider doing them in a different way. Do wrist curls as well. Otherwise muscle will be for nothing There are a lot of great exercises for wrist strength. I love wrist curls, and have gained shocking amounts of forearm & wrist strength (10lbs —> 12 reps x 3 sets of 25lbs per workout). Strength training the upper body with bodyweight and weights, it strengthens the joints and ligaments as well. My compression is still like 3 grades better than anything else if it's an exclusively compression route like a corner. If these 2 are weak you struggle to finish the exercise. nvqb bjfu fydq wpjzsqa vofy rlxg pueilf gdyfaslf bibng ynxj xril glsl tojs tjryov yyk