Reverse curls forearms reddit. So in my opinion hammer curls are worthwhile.

Reverse curls forearms reddit Nice and slow on the downward part. My forearms have exploded in size recently. Anyone know of some technique change We would like to show you a description here but the site won’t allow us. Keep reading for a closer look at each exercise and how to do them right. The only thing that helped me was to stop using a barbell or EZ bar for curls as they kept flaring it up. It only seems to present itself with a supine grip and abducted arm, and significant shearing load for example: No pain: hammer curls, concentration curls, reverse grip curls, chin-ups Pain: regular curls It's a little sore if I Hammer curls, normal and neutral pull ups, pronation curls and reverse curls with a ez bar. I get pain doing curls on the inside of my left forearm about halfway between my wrist and elbow (maybe 10% closer to my wrist). Unfortunately you will need to reduce the work done by your affected arm in the gym for faster recovery. At first I switched to EZ bar curls and hammer curls and it stopped happening. Reverse grip curls burn your forearms like crazy. Lower traps are often seriously neglected for shoulder health. From thumb joint to mid forearm, along the side of the forearm facing the bicep when I do the curl. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. If it doesn't feel right even with good form then try something else Back movements won’t adequately stimulate the biceps or the brachialis to grow all that much unless you’re genetically predisposed to have impressive arms. Was primarily doing reverse curls with ez curl bar, but started trying farmers carries in addition. Additionally hammer curls and reverse curls. I recently started To combine wrist curls with spider or preacher curl to hit the flexors . to avoid this i started doing wrist curls standing with the bar behind me. So in my opinion hammer curls are worthwhile. Hammer curls are great, even safer and more effective on a cable. Mar 24, 2024 · Mechanics of Reverse Curls Reverse curls involve holding dumbbells with an underhand grip, palms facing your body. i never understood reverse curls. Train both with barbell reverse curls! Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Wouldn’t recommend overhand grip, they are more of a forearm curl than anything else. Once you've got your grip set, just do a reverse curl movement. The forearms can be worked almost every day. Apr 5, 2024 · Ever Wondered, "Are Hammer Curls or Reverse Curls Better For Forearms?" Discover Which 1 of These 2 Exercises Will Give You Popeye Forearms. I just want big juicy forearms, a department in which I am really lacking. This blog post delves into the anatomy, mechanics, and research behind reverse curls to answer the question: do reverse curls work forearms? Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. It feels like it's in the bone. I assume injury prone means overuse injuries, I've found it's pretty easy to get tendonitis in the wrist and forearms splints if you're not careful. As you can find on exrx. Is it okay to train forearms 6 days a week? I'm considering doing the basic mass building routine on here 6 days a week (excluding reverse curls), and having 2 days (Which I'll put on either with legs or back days) where I'll do more forearm work (farmers walks, plate pinches, etc. We would like to show you a description here but the site won’t allow us. In particular I feel it close to my elbow. Here's how to do them. Is there any research if such type of training translates to improved grip or fingers strength? Have any of you found this exercises Hammer curls, cable curls, chin ups and if you can get one, one of those bars with the neutral grip like this one are your friends. The farmers carries are insane. Spam at least 3 times a week. It's basically a tendon strain that runs along the bone. e. This complete guide includes several reverse curl variations. Apr 15, 2025 · In a recent Reddit thread, natural bodybuilders revealed the key strategies that helped them grow bigger arms—including giving more attention to the often-neglected forearms with wrist curls and Reverse grip curls on curling bar for part of your top forearm. So I've been meaning to train my forearms/grip strength, and I hear wrist curls are the way to go. Step-by-step exercise guide, video, and form tips. They've never bothered me before. The 3 movements you need are wrist curls, reverse curls and pronation curls (arm wrestling style). I'm doing wrist curls super setted with reverse wrist curls for 5x20 3 days/week. SigourneysBeaver5 • Jul 17, 2019 · Typically I can curl 60-70 pounds for multiple sets with no problem using a regular grip. This exercise primarily targets the brachioradialis muscle, which is located on the outside of the forearm and assists in wrist flexion. The latter really brings out the definition and gives an amazing pump. What would be the ideal day to add a forearm exercise such as a reverse curl? Currently doing 6 exercises on my shoulder & arm days (2 shoulder/2 biceps/2 triceps) so ideally I’d prefer not to add another exercise to these days. Exercises like reverse wrist curls, reverse curls, farmer's walks, wrist roller exercises, and dead hangs all offer effective alternatives for balanced forearm development and grip strength. Using static holds are great too. also agree about the wrist curls extending past parallel. Try hammer curls instead of bicep curls and you'll probably notice that even though you're using the forearm, the pain isn't there (the weight is correct for the muscle it's using). It's like painful twitch. Heavy Reverse curls drop set on a cable machine and dead hangs with weight after doing a couple of pull ups . You'll be gripping dumbells so hard after walking around with a pair your hands will feel like they're about to explode once you put down the dumbells. Twice a week if possible. Also fingertip push ups on a push day Wrist curls, reverse curls, and pronation & supination (standing while holding dumbbells with arms bent at 90 degrees, twisting the weights slowly back and forth) have gotten me some good results with forearms. Combine biceps training with forearm training. Come all the way up to the top. Ill do hammer curls and reverse grip preacher curls on bicep day, and then three days a week ill do 2x20 barbell wrist curl 2x12 Apr 3, 2002 · Whats better for isolating the forearms when doing reverse curls, a regular grip, or thumbless (thumb on top of the bar)? I notice I can do more weight when I use a regular grip, so I'm thinking the regular grip hits the biceps more then the thumbless. My forearms progress over the last 4 months. im also trying to get those larry scott forearms (one day). This tiny tweak shifts the focus from just your biceps to your brachialis and forearms — that sweet, meaty muscle under your biceps that gives your arms more thickness. I enjoy having big forearms so although not necessary I like to specifically work them. Your forearms should grow from training your grip, which comes with doing deadlifts, rows, pullups, etc. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. I wrote my routine in a post maybe 2 weeks ago that I was doing. From research it seems like wrist curls, wrist extensions (aka reverse wrist curls), reverse curls, Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. I would also add on supination (like you said) and reverse wrist curls with uneven weights (with a hammer or unevenly loaded dumbbell for example) into your training. i got really fucking tired of failing out on deadlifts because of my grip. I get really bad pain in my arms when I do curls with barbell and dumbbells. I also believe in constant tension when training the forearms. I have pretty large forearms but have doing much more pull ups, hangs, and (heavy)deadlifts I’ve seen more growth than wrist curls and reverse bicep curls in the last year. Forearms are a bit bigger but main benefit is much more definition. Now I'm able to do regular curls by actively keeping my wrists straight or even cocked back towards the floor. I do no direct forearm work (other than hammer curls) and my forearms are one of my best parts. Three exercises - one for upper forearm, say reverse wrist curls; one for the belly - wrist curls; and one for grip - hand grippers. Learn how this move can target your forearms for more balanced arm development. Twice a week. Reverse curls (light, focus on contraction), hammer curls, forearm curls and anything where you're holding heavy weight for an extended period of time. if you want to hit that part of your forearm just do reverse wrist curls. My solution was to build the forearm before doing anything too strenuous on the bicep (still worked them, but at lighter weights/lower reps). Basically any exercise that requires me to put strain on my forearms… 874 votes, 211 comments. One-arm dumbbell preacher curls, hammer curls across body, wrist curls with light dumbbells, various barbell rolls. In this comprehensive guide Maybe reverse curls are no longer your cup of tea. true you dont need it, but it helps a lot with size and grip strength. As a direct benefit, you’re able to hold onto heavier weights, carry things in your daily life with ease, and enjoy well-developed forearms. I don’t use them for back or pulling exercises because they will severely limit how much weight you can use, decreasing the stimulus on the main muscles you’re trying to make bigger. I want to grow my forearms but can't do wrist curls because my right wrist never properly recovered from a childhood injury… Heavy sets of reverse wrist curls and farmer's walks are my go-to's for forearms. Mar 30, 2024 · While reverse curls focus on building biceps size and strength, reverse wrist curls strengthen the forearms and improve grip strength. For me personally I don't do any additional forearm work and they seem to grow in proportion. Kinda hate when people say you dont need direct forearm work. Hammer curls is my vote. The best way to get them to grow is to hit them with volume. Lighter weight more reps. I do reverse grip straight bar curls. It sounds like forearm splints to me, it's the same pain as shin splints but in the forearms. Any variation of a pull-up will increase mass of your forearms in excess of what can be obtained from a reverse bicep curl. After resting a while I found I could only do dumbbell curls, they never I don't do direct forearm work besides playing around with a Ivanko super gripper, but my hammer curls end up close to reverse curls, and heavy band deadlifts require grip Reverse Preacher Curls and Behind the Back Cable Curls have been great for me. Adding "hanging on the bar" between sets of various exercises which doesn't require forearms to hold stuff. You can add wrist curls in and they will help, but I wouldnt focus on them too much. In this vein, I find that reverse curls are my favorite move for forearms, not necessarily wrist flexors. , overhand) curls can be used as part of a program for strengthening the muscles that extend the fingers. I bought some fat grips and am planning on adding reverse curls to my workouts 3x a week (although I'll probably do them 5x week) In terms of solely muscle growth / getting larger forearms what kind of set/rep Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. They will grow far more effectively from progressive overload in dynamic movements than isometric holds. That's what I do when I want to work on the brachialis muscle. ) Is that alright? The reverse curl is highly beneficial because it engages your forearms better, which grows them and strengthens your grip. Hope it gets better for you. Here's how to do the exercise, who should add them to workouts, and more. Then they'll order an MRI. 6 days ago · Zottman curls combine the benefits of traditional curls and reverse curls, making them ideal for comprehensive forearm workouts. I used to use them a lot. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. I developed them from training back against the wall strict curls. Don't do any movements that put great loads on the extensors and tendon (reverse curls, hammer curls, doing anything grip related basically; deadlifts, pullups) and use lifting straps. This takes the shoulders out of it and allows a very natural range of motion. Apr 15, 2025 · In a recent Reddit thread, natural bodybuilders revealed the key strategies that helped them grow bigger arms —including giving more attention to the often-neglected forearms with wrist curls Isometric stuff like farmers carries can grow the function strength of it, but, for size, wrist curls, reverse curls, hammer curls, grippers and wrist rollers are more efficient. Mechanics of Zottman Curls Zottman curls begin We would like to show you a description here but the site won’t allow us. Finishing push workout with triceps exercises like ropes extensions? I used to get this too. Mar 20, 2024 · This is a guide to reverse curls. r/fitness is remarkably helpful. A doctor is going to insist on needlessly x-raying your arm. Should I get it checked out, or wait and see if it stops? Wait 2 weeks to see if the pain lessens or disappears. instead of half ass hitting your forearms and biceps just do an exercise that hits each one specifically. Is training your forearms everyday good? I know muscles need time to rest, but I've seen some saying you can train forearms everyday since they recover "faster", if it is not good, how often should I train forearms? I only plan to do dumbbell wrist curl and reverse dumbbell wrist curl as of now. I completely straighten my arm and rest my forearm on my knee about 5-6 inches from my wrist. I've worked up to the 10kg dumbbells and now my right wrist has an annoying pop (like something slides over something else, I can actually see it and it comes with a sudden movement when the pop comes). Tip: I sometimes train forearms during rest periods when doing legs, since I need to rest a while anyway during things like leg presses and I use that time to pump some reverse ez-bar curls Want to take forearm training more seriously. May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Neutral grip pullups (palms facing each other) will blow up your forearms more than any other variation IMHO. Apr 7, 2024 · Forearm curls and reverse forearm curls are two fundamental exercises that target the muscles in the forearms, playing a crucial role in grip strength, wrist stability, and overall athletic performance. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. . Jun 14, 2024 · Reverse curls, a staple exercise in many weightlifting routines, have long been debated for their effectiveness in targeting the forearms. You can get an equal arm workout with hammer curls and a wrist roller. Choose the exercise that best suits your fitness goals and incorporate it into your workout routine for optimal results. Dec 29, 2021 · So since neither reverse curls nor hammer curls work the biceps in full forearm supination, neither exercise is optimal for bicep development. Why? Reverse curls are for your forearms and you want to take away your grip strength which is one of the main stimulants for forearm growth. Pronation, and lateral flexion/extension seem meh for me but you might feel like you get more out of them than me. I am not trying to use these for biceps as I am doing other curls for that. Understanding the differences between these two exercises is essential for maximizing their effectiveness and tailoring your training program to your specific goals. I've been lifting for a couple of years now, gradually getting more serious about it, but I hadn't done a single curl in over a year because it caused me excruciating tendinitis. Learn the techniques! I have seen good results doing 1-2 high rep sets of wrist curls/reverse wrist curls. I've noticed the best gains from cable hammer curls and cable reverse curls, doing 3 sets of double drop sets. Do this instead (per week): 6x hammer curls 6x wrist curls 6x reverse wrist curls In pull days and on some leg movements, your forearms will already be heavily stimulated. I feel some discomfort build up throughout the rep and then when I get to the top, I get a very sharp twitch-like pain. Y, or YTW raises are great to warm up with before you do any pressing. The farmer walks will help slightly but they will mostly help with grip strength. Imo calisthenics are also very good for forearms Reply reply [deleted] • The issue of forearm pain when doing biceps curls, particularly when using a barbell, seems to be a fairly common one. As you curl the dumbbells towards your shoulders, your elbows remain tucked close to your sides. I'll do drop sets at the end of my workout with the BtBCCs and you get a really great burn and can squeeze the fuck out of it without any risk to your wrists. I get better bicep activation on reverse curls than any other exercise, while most people use it for forearms. Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. Dead hangs, farmer carriers, deadlifts/pullups, hammer curls, reverse curls, etc are all isometric exercises for forearms (except for the brachioradialis doing hammer curls and reverse curls). Forearm muscles are like any muscles. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. For those with any elbow/tricep tendinitis, did wrist/forearm/reverse curls help? as wondering if anyone did forearm or wrist work to mitigate these issues apart from rest etc. Some do them for forearm accessory work. If I add 1/2 sets of heavy reverse curls at the end of 1 (or both) of my leg days would this Aug 13, 2023 · Try this trick on wrist curls to make stubborn forearms grow. Currently doing chest & back, legs, shoulders & arms, rest and repeat. I've noticed some pain in my wrist lately that hasn't gone away. When I do barbell reverse curls, I get some significant pain at the top of the rep in my right bicep. thanks guys! I find regular wrist extensions, wrist curls, supination and reverse curls + hammer curls to all work. The chinup pump was likely from hanging, try shrugs with a hold at the end. I mean yeah they strengthen your grip but I still prefer doing some reverse curls and wrist curls for my forearms. Think about this way: if you can reverse curl the entire stack with strict form for reps, are you gonna have big forearms? Almost certainly. Curl the dumbbell upward with palms facing up, rotate the wrists to face down at the top, and lower the weight slowly. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Wrist Curls Reverse Wrist Curls Reverse (Bicep) Curls Strongly Recommended for Maximum Hypertrophy Plate pinches (10-15 seconds) Finger curls or Farmer's Carry Details: The wrist flexors/extensors will give you the best bang for the buck for pure size, however, all the other grip training implements will also add some forearm mass. Reverse-grip (i. Very happy with progress so far, but i feel like i'm not even close to my limit yet. I like doing reverse curls with an EZ bar to work my forearms but I think a straight bar would be more handy Building stronger forearms doesn’t have to rely on wrist curls alone. 3 sets of that total. Pump is great. Additionally, you may choose to perform this biceps exercise standing or seated. The key movments are wrist curls with palms up and down 3x15-25 with each variation depending on weight, start low. net, reverse curls hit your brachioradialis while wrist curls hit your wrist flexors. Been doing forearm isolations 2 times a week at end of workouts. It sure didn’t take much time to do 2-3 sets of hammer curls, reverse cable curls, and wrist curls one to two times per week and there’s essentially no recovery burden. You may do reverse curls using free weights, resistance bands, or even a cable machine. Doing reverse curls and hammers curls has helped my elbows a bunch, would recommend later in the workout when your elbows are already warmed up. If you want to add some size to your forearms and be productive at the same time, do some heavy farmers carries, or reverse grip curls. I read somewhere that pain in the forearm when curling means that you're curling your wrists towards your body when doing curls. Depends. How forearm training improves our climbing? I'll start that by forearm training I don't mean any types of static hangs/holds but rather exercises like dumbbell (wrist) curls , reverse curls, wrist rotation etc. I'm probably one of the least curl-oriented bros you can find, but I am interested in curl variations because of their effects on the forearms. Arm wrestlers train several times a day every day and progress Former skinny guy with shit forearms: At first I would get a forearm pump from doing weighted chinups. Try regular Hammer curls and also pinwheel curls. That alone isn't enough volume so add in tons of hammer curls, reverse curls, farmer's walk, both wrist curls. Oct 26, 2024 · Build impressive forearms with the Barbell Reverse Wrist Curl! Learn the proper form, avoid common mistakes, and elevate your lower arm workouts for real results. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. So 6-10 heavy, drop for another 6-10, drop for another 6-10+, then rest. The brachialis and brachioradialis will be much more heavily involved in hammer curls than normal curls, and developing both is necessary to have impressive arms. I've had similar pain in the left before, try finding different angles where you can do wrist curls (tilting your body, going through radial and ulnar deviation in the wrist). Reverse grip barbell curls are a thing. Mar 8, 2024 · To build bigger forearms, all you need are three forearm exercises: reverse curls, wrist curls, and wrist extensions. Is this true or are there better alternatives to forearms/grip strength? Hi everyone, I am trying to implement one of these curl variations for forearms specifically and then some brachialis stimulus as well. 1: What Is a Reverse Curl? Alright, quick breakdown — the reverse curl is a variation of the traditional bicep curl, but with a palms-down grip (aka pronated grip). Lately what I have been doing for direct forearm work is Forearm Curls, Hammer Curls, Reverse Curls, and behind the back forearm Curls. If you let your forearm heal up for a month or so it’ll pass and you can get back to your regular straight bar curls, just don’t keep pushing it. Wrist Curls: Hold a dumbbell or barbell with an underhand grip, rest your forearms on a bench or your thighs, and curl your wrists up and down. 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 Oct 3, 2017 · I like to use a thick bar for curls and reverse curls as well as Fat Gripz for hammer curls. It almost feels like blood or a nerve is being compressed when I do the exercise, it’s very uncomfortable. I usually do wrist curls and reverse wrist curls for forearm workout. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. Share Sort by: New Open comment sort options New Add a Comment ChandlerMinh • Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Straight bar reverse forearm curls for the underside (huge gains with this) and to round off the other back side tricep pull downs with the rope that you separate as you pull down. Reverse Wrist Curls: Similar to wrist curls, but with an overhand grip, curl your wrists up and down. But if yours are lagging behind, try farmer's walks, wrist curls, hammer curls, zottman curls, and reverse curls. My left arm is I like to do them seated with a dumbbell. You will instantly feel most of the load being placed on the forearm of the closer-to-center grip arm. Could this be related to the wrist curls? EDIT: wow. That said, hammer curls are still more effective than reverse curls for building the biceps because they have you curl with more supinated wrists. ihrkkd jqicgg lpywhk olz bwu bvbydw rgmkg hgfxtf cee buff hyyh ndoub guule vxzmv ucku