Reverse wrist curls dumbbell reddit The eze-curl bar is designed to reduce strain and increase stability in the wrist and elbow during regular and reverse bicep curls. What is your wrist curl and reverse wrist curl weight? Should they be a 1:1 ratio? Or does the reverse wrist curl plateau sooner? I do seated so more interested in those numbers but feel free to share standing numbers too. Been training for about 6 months now. Using your wrists alone (i. Are you doing them at home or at a gym? How much weight? I'm afraid grip trainers won't help, as those only work the fingers, not the wrists. I am currently taking a break from them because they seemed to aggravate tendinitis in my medial elbow I usually do wrist curls and reverse wrist curls for forearm workout. Detailed exercise instructions, images, and replacement exercises. Cable curls vs dumbell curls? Hey guys, I was wondering if there were any advantages/disadvantages to either cable or dumbell curls over the other? I've found that, for some reason, it's easier to curl heavier, and maintain proper form, using cables rather than dumbells. 5kg/27. Detailed instructions on how to perform the One Arm Dumbbell Reverse Wrist Curl. Using a 5 to 20-pound dumbbell (start light), perform these wrist curls palm-down and with your forearm resting on your knee, a bench, or table. Sep 12, 2024 · Essential Information Wrist curls and reverse wrist curls are two exercises that specifically target the forearms, providing a powerful tool for enhancing grip strength, wrist stability, and overall hand function. Move your fingers up and down and depending on your forearm size already, you should see a bit of muscle move there. 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. Imo calisthenics are also very good for forearms Reply reply [deleted] • I did reverse curls for a while using a bar and a cable machine. Learn about different types of curls in this dumbbell workout video. I've noticed some pain in my wrist lately that hasn't gone away. I just want big juicy forearms, a department in which I am really lacking. Wrist Extensions (Dumbbell) To do the dumbbell wrist extension, you have to position your forearm on something (such as a gym bench) and only have your Also, throw in 1-2 sets of forearm work 2x per week like kneeling dumbbell wrist curls and reverse wrist curls on a bench. Your wrists aren't made for curling. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Even with the strap I still had some discomfort doing EZ bar curls and pull ups but it soon got better. thanks guys! Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. You really feel it in your wrist extensors the most. 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 credit the majority of my forearm growth to my back workouts and to hammer curls. Wrist curls, reverse wrist curls, finger curls, hanging dumbbell Pronator and supinator twists are dynamic and can be done through a good range of motion and progressively overloaded. Today we're bringing you the reverse curl form breakdown. Incline dumbbell curls followed by overhead triceps extensions with an ez-bar. That being said, doing a few sets of these here and there and taking it to failure on your back day definitely helped blow my forearms up. Dumbbell/barbell wrist curls with fat grip - Thumb around or thumbless. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. You can see Janis, a master of hand control, trains half-range and full-range. Master the dumbbell reverse curl with our 2025 guide. Half-range should be prioritised as it is more applicable to armwrestling, but don't neglect full-range either to ensure joint health. trueI know this doesn’t directly answer your question, and all due respect to Dr Mike, who is very knowledgeable and has made significant contributions to the amateur BB community, but I think these concepts are largely overwrought nonsense intended to overcomplicate training to move product and unnecessarily make RP appear to be repositories of special knowledge. 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. Improve your forearm strength and balance with proper form, set and rep guide and tips. 3x13-15 dumbell sets to failure while keeping my form proper. I'm doing wrist curls super setted with reverse wrist curls for 5x20 3 days/week. May 28, 2024 · Learn how to perform Dumbbell Reverse Wrist Curls to strengthen your forearm extensors and improve grip strength with proper form and tips. 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. Anyone know of some technique change 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). Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Dumbbell reverse curls also enable a fuller range of motion. The latter really brings out the definition and gives an amazing pump. We would like to show you a description here but the site won’t allow us. Wrist curls and reverse wrist curls worked for me. Jul 27, 2025 · Key Takeaways: Train forearms 2-3x per week with dedicated isolation exercises like dumbbell wrist curls and reverse curls using slow 3-5 second negatives and training to complete failure. I'm guessing the only difference in that vs a 30 lb barbell curl would be I can focus more on my weaker arm, which would be my left arm. The dumbbell reverse curl is a strength-building exerc 10 votes, 39 comments. ions. And rear felt flys, also known as reverse flys or prone horizontal rows are a great exercise for shoulder health! We would like to show you a description here but the site won’t allow us. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Grasp a dumbbell with an overhand grip (i. Here's how to do the exercise, who should add them to workouts, and more. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. Discover the proper form, the mistakes to avoid, and the many benefits. Don't feel too bad. They've never bothered me before. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. While both wrist curls and reverse wrist curls target different muscle groups, it’s crucial to understand that they work together to create a balanced and functional forearm. I mean yeah they strengthen your grip but I still prefer doing some reverse curls and wrist curls for my forearms. For For the Elbow, eccentric curls, triceps extensions, wrist extensions, and wrist flexion. Is this true or are there better alternatives to forearms/grip strength? Hammer curls is my vote. So I've been meaning to train my forearms/grip strength, and I hear wrist curls are the way to go. How much weight do you use for wrist curls? I try to do the same weight for both sides, so I do 45 lbs for sets of 10-15, usually for 5 sets. This shows you alone. It changes the angle with which the wrist meets the arm, hampering a full range of moment. You might also want to spend some effort on your ability to wiggle your hand left and right. 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. Since then I've sacked off barbell or dumbbell curls - anything that requires you curl with a flat (supinated) wrist - and switched to using Hammer Curls and the E-Z bar which hasn't given me a single feeling of discomfort since. 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. Basically the two exercises discussed in the Dodgy Elbows article. This takes the shoulders out of it and allows a very natural range of motion. Reverse Wrist Curl – This exercise is mandatory for all climbers, in order to maintain forearm muscle balance and prevent injury. This complete guide includes several reverse curl variations. You can add wrist curls in and they will help, but I wouldnt focus on them too much. Even hammer curls/reverse curls are a much safer alternative and in my opinion better than wrist curls. Tip: I sometimes train forearms during We would like to show you a description here but the site won’t allow us. Should I do that or replace them with cable curls? Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. Here are some written instructions as always. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Hi, ive been spamming these for a few weeks and I have DEFINITELY seen forearm growth. Should I be doing one over the other? Those are called "reverse wrist curls," and they are usually a very weak movement for beginners. Which is better? May 20, 2024 · Reverse Curl Variations Dumbbell Reverse Curl Using a pair of dumbbells instead of a barbell makes sure each arm bears the full brunt of the exercise so you can help correct muscular imbalances and strength deficits. . Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. Both move the arm in some way, but one moves the elbow, the other moves the So I have finally reached 2x12 on dumbbell bicep curls with 12. No reason why you shouldn't do both. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. How to perform Dumbbell Reverse Wrist Curl with proper form Starting Position Equipment Needed: A pair of dumbbells. Totally separate muscles. Reverse wrist curls (with dumbbell and flex bar) and rotations (with a dumbbell weighted only on one end) helped me the most. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. palms down) and rest your forearms on either the bench or your knees. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. I feel like my forearms gained some size, especially near the elbow. 5lbs So the next step for me would be to overload to 15kg/33lbs. Try regular Hammer curls and also pinwheel curls. Heavy wrist curls with a barbell not dumbbells, farmer walks, and dumbbell wrist flex. Can be done with simply grabbing the middle of an empty barbell with your palms inward, then twisting it up and down a few times, as much as you can without losing control. Then I usually go straight into CABLE wrist curls (I use my knee as a rest/bench and elevate my leg by placing a dumbell beneath my foot for a greater stretch/ROM), then into CABLE Zottman curls, then finish with a dumbbell wrist curl but the dumbell is lateral to my lower body instead of rested on the knee. Positioning: Rest your forearms on your thighs or a flat surface, allowing your wrists to extend over the I workout primarily at home and right now, I can curl 15 lb. Stance: Sit on a bench or stand, holding a dumbbell in each hand. 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. Smith machine wide-grip upright row followed by straight bar front raises. Specifically, your hands are in a neutral position (palms facing in), which means the hammer curl trains your biceps and forearms more evenly. Twisting Standing Dumbbell Biceps Curl Two-point Plank U U-Boat Underhand-grip Cable Row Underhand-grip Rear Lateral Raise Uneven Squat V V-grip Cable Row V-up W Waist-slimming Squat Walk Walking Barbell Lunge Walking Dumbbell Lunge Walking High Kicks Walking High Knees Walking Knee Hugs Walking Leg Cradles Walking Lunge Walkout Walkout from And?" is definitely possible. Three exercises - one for upper forearm, say reverse wrist curls; one for the belly - wrist curls; and one for grip - hand grippers. Do the same process of starting with low weight and high reps and make sure you control the eccentric and extend your wrist and fingers all the way down on the standard (palm-up) wrist curls to get them fully stretched out. That We would like to show you a description here but the site won’t allow us. Increase wrist strength with dumbbell reverse wrist curls. 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). I completely straighten my arm and rest my forearm on my knee about 5-6 inches from my wrist. I like to do them seated with a dumbbell. Do you split these exercises within the training week/day, or have you found a way to train them back to back? The risk to reward ratio is definitely not worth it. Granted, I do all my back exercises unassisted and do suicide grip where I can, so my forearms were starting to get defined anyway. It's like biceps and deltoids. Could this be related to the wrist curls? EDIT: wow. Will training wrist extension and wrist flexion as a superset impede the other movement? I recently supersetted finger curls w/EZ bar reverse curls and felt the wrist curls hurt my performance on reverse curls. Hammer curls are a fantastic movement because they are in the middle between reverse and bicep curls. Grip: Hands should be palms facing down (overhand grip). Jun 23, 2020 · Reverse Curls Guide – Muscles Worked, How-To, Benefits, Tips And Variations Do you want bigger biceps? Would you like bigger forearms too? Are you fed up with doing biceps curls and wrist curls separately? Build your upper and lower arms at the same time with reverse curls. wrist motion alone), curl the weight upward, exhaling throughout the movement. People say you don't need direct work, but look at anyone who ignores direct work and you see they have some big biceps and shit, but little toothpick forearms. r/fitness is remarkably helpful. e. Challenge your grip with fat grips, thick bars, and avoid using straps on upper body exercises to force your forearms to work harder.