Reverse Wrist Curls Reddit. Three exercises - one for upper forearm, say reverse wrist curls;

Three exercises - one for upper forearm, say reverse wrist curls; one for the belly - wrist curls; and one for grip - hand grippers. . I do them standing as well. Only forearms. Additionally, you may choose to perform this biceps exercise standing or seated. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. 1) Dumbbell finger wrist curls 2) Dumbbell ulnar deviation 3) Reversed dumbbell wrist curls 4) Supported dumbbell wrist rotations 5) Reverse dumbbell curls 6) Dumbbell radial deviation. Plus balance is helpful for joint health. Flex your bicep now and rotate your wrist around to see or yourself. what helped me at first was to use weights i could do about 8-12 reps of, and also using my wrist wraps. But I'm curious. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. They include wrist curls, wrist rotations, hammer curls, etc. Mar 15, 2024 · Forearm exercises like reverse curls and wrist curls are crucial for building grip strength, enhancing athletic performance, and improving everyday 23 votes, 34 comments. Plus it’s just general strength training that is good for your forearms and wrist. Anyways I did wrist curls behind the back with an EZ bar. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. net, reverse curls hit your brachioradialis while wrist curls hit your wrist flexors. The eze-curl bar is designed to reduce strain and increase stability in the wrist and elbow during regular and reverse bicep curls. It helps shift more of the emphasis on two of your forearm muscles, the brachioradialis, and the pronator teres and minimize the stress on your biceps. Wrist Roller More: Jedd on why wrist rolling with extended arms isn't such a great thing to do, as well as his follow-up vid. 70lbs . I do the non-reverse wrist curls standing too. You really feel it in your wrist extensors the most. But there's no reason you shouldn't do all three. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Easy to do with e. 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 Jul 17, 2019 · Typically I can curl 60-70 pounds for multiple sets with no problem using a regular grip. Discover the top 10 benefits of this exercise for enhanced strength and definition. Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Also, I prefer lighter weights 3 sets of 30-50 reps. 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. Now with this I like to use the easy bar curl, which is the bar that has the zigzags. it also has reverse wrist curls, finger curls, and pinching. How to perform Dumbbell Reverse Wrist Curl with proper form Starting Position Equipment Needed: A pair of dumbbells. Also, throw in 1-2 sets of forearm work 2x per week like kneeling dumbbell wrist curls and reverse wrist curls on a bench. Aug 13, 2023 · Try this trick on wrist curls to make stubborn forearms grow. Seated Reverse Barbell Wrist Curl instruction video & exercise guide! Learn how to do seated reverse barbell wrist curl using correct technique for maximum results! Looking to build stronger forearms and improve grip strength? Check out our detailed 2026 guide on the barbell reverse wrist curl exercise. I just want big juicy forearms, a department… What is this? Wrist Curl, Reverse Wrist Curl vs. Initiate the wrist curl from this position explosively (curling the bar into your hand with your fingers while also curling your wrist up) and complete the movement quickly. Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. Learn proper form and techniques. Discover the proper form, the mistakes to avoid, and the many benefits. Try regular Hammer curls and also pinwheel curls. Dec 15, 2025 · Pump up your lower arms and give Popeye a run for his money with the nine best dumbbell-only forearm exercises and workouts! Oct 28, 2015 · One of the problems that causes bicep tendonitis seems to be over-worked wrist and finger flexors (think curls), and under-worked wrist extensors (think reverse curls). I've also improved strength (and therefore more comfortable reps) by doing a loaded-carry version of the reverse wrist curl which I would try to carry a kettlebell for distance by resting the handles on the back of my hand while the wrists hyperextended. A ten or 15 pound dumbbell is all the resistance needed to make this exercise effective. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. I also do hammer curls. It didn't hurt too bad at first but after a few hours it was a dull ache and slightly reduced mobility. May 9, 2022 · If you’re having wrist pain from curls, we need to get this issue sorted out for you so you can get back in there and start pumping away! Wrist pain from curls often results from irritated tendons, improper grip positioning, wrist instability, excessively heavy loads and training volume, and previous injury. When I do barbell reverse curls, I get some significant pain at the top of the rep in my right bicep. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. Follow our step-by-step instructions and tips. What is this? Wrist Curl, Reverse Wrist Curl vs. Aug 11, 2024 · Get stronger arms with the EZ Bar Curl! Target your Biceps Brachii, Brachialis, and Brachioradialis while learning proper form and essential tips for success. " I actually use a Metolius Grip Saver ball to perform this exercise, and find it very effective. I am currently taking a break from them because they seemed to aggravate tendinitis in my medial elbow We would like to show you a description here but the site won’t allow us. I've tried doing them sitting down with my forearms on my knees or on a bench, but that feels weird/painful in my wrist. I am currently taking a break from them because they seemed to aggravate tendinitis in my medial elbow What is this? Wrist Curl, Reverse Wrist Curl vs. Also learn about the benefits of the exercise and the muscles it works. By adding in work for the extensors at the end of every training session, we can both rehab current bicep tendonitis and “prehab” as to avoid future problems. dumbbells. Oct 21, 2002 · I be a' guessin' that Reverse Wrist Curls would translate the best just because it's so close to and so connected to the hand structure. Thick muscles flowing from your elbow to your wrist convey power and control, letting the world know you’re an Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. Learn about different types of curls in this dumbbell workout video. 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. Aug 11, 2024 · Boost your Forearm strength with the Band Reverse Wrist Curl! Target your Wrist Extensors, Brachioradialis, and Anconeus effectively. Do you get clicking and popping when you do them? Reverse Curl Exercise Tutorial | Fast Track Forearm Growth With One Exercise Buff Dudes Workouts 553K subscribers Subscribe We would like to show you a description here but the site won’t allow us. Questions: What are your experiences with comparing and contrasting these movements? Would you recommend one implement over another? If so, in what context? 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. Arnold's muscle building workouts feature an intense high volume and frequency approach to training. Positioning: Rest your forearms on your thighs or a flat surface, allowing your wrists to extend over the We would like to show you a description here but the site won’t allow us. I'd like to create a compendium of exercises, tools, etc that target wrist strength not from a wrist stability point of view but from a strength point of view. So it's like a farmers walk without any gripping. i don't use the wrist wraps anymore on this lift but that is an option. i use the A003 bar to do reverse curls. I'm doing wrist curls super setted with reverse wrist curls for 5x20 3 days/week. Lower slowly, milk the eccentric (2 seconds min, I don't exceed 4), again lowering the bar into the fingertips simultaneously. It's like painful twitch. Plus I'm to weak to use even the lightest bar my gym has that way and dumbbells are even worse. Perform three, twenty-rep sets at the end of each workout. 3x50 - 1kg - wrist curl 3x25 - 1kg - reverse wrist curl Then I up the weight: 3x30 - 1kg - Pronation/Supination 3x30 - 2kg - wrist curl 3x15 - 2kg - reverse wrist curl Now I have been doing this as prehab: 3x40-50 - 1kg - Pronation/Supination 3x40-50 - 2kg - wrist curl 3x20-25 - 2kg - reverse wrist curl Reply reply Gregorymendel • Supinated curls are generally considered the "regular" curl. Don't forget reverse wrist curls for your wrist extensors. 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 72 votes, 54 comments. In particular I feel it close to my elbow. 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. Mar 20, 2024 · This is a guide to reverse curls. Reply reply SirVanderhoot • We would like to show you a description here but the site won’t allow us. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. Increase wrist strength with dumbbell reverse wrist curls. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. Wtf did I do to my wrist? I mean yeah they strengthen your grip but I still prefer doing some reverse curls and wrist curls for my forearms. Train open hand grips for slopers and pinches using forearm flexors with some extensors for stabilization. Nov 26, 2024 · This one exercise is all you need to beef up your arms. I like do rev wrist curls like that, with my arms straight and slightly raised. While finishing up a set on Tuesday I felt and heard a snapping sound from the outside of my right wrist. Imo calisthenics are also very good for forearms Reply reply [deleted] • 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 Apart from these podcasts there doesn't seem to be a great deal of information on wrist training. Yes, they should be harder. Jun 7, 2024 · Learn to do reverse biceps curls and variations for your fitness level. do behind the back wrist curls have any real benefit over standard ones on a bench? I want to grow my Forearms and keep seeing the btb wrist curls and was curious to see whether it was better than just a standard wrist Curl Supported by a bench? We would like to show you a description here but the site won’t allow us. I would start with some wrist curls and reverse grip wrist curls, nothing too crazy, get a pair of fat gripz and use that for any pulling exercise in the warm up to medium weights (or whatever you can handle, then toss them aside and do your regular routine. Here is a start. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Grip: Hands should be palms facing down (overhand grip). i do 2 and 2. g. Mar 4, 2025 · Jacked forearms are a sight to behold. Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. I did reverse curls for a while using a bar and a cable machine. So I've been meaning to train my forearms/grip strength, and I hear wrist curls are the way to go. Stance: Sit on a bench or stand, holding a dumbbell in each hand. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Sep 24, 2016 · Complete guide to Reverse Wrist Curls (reverse-grip), a weight training exercise for developing the forearms. Target Brachioradialis, Extensor Carpi Radialis Longus, and more. 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. Olympia Arnold Schwarzenegger. For me I got a 70 lb barbell that I do 40 wrist curls with, and then flip it over and do 30-40 reverse curls. If it's medial epicondylitis you need to do both eccentric wrist curls and supination -> pronation to hit pronator teres like slainthorny said. Whatcha think? ??? Develop powerful and sculpted forearms with reverse wrist curls. Wrist curl work on flexor muscle and reverse grip work on extensor muscle, so quite the opposite LowkeyOP123 i started the r/gripstrength (sp?) beginners guide and it has them. I'm trying to improve my grip strength and part of my grip regiment is reverse curls with an EZ curl bar. I like doing Reverse Curls with a 2" bar, so maybe that's better. Nov 22, 2024 · I also recommend volume on reverse wrist curls like 3x8-12 with simple linear progression each week. Jun 5, 2025 · Train pinch strength using pinch blocks or weights, perform wrist-strengthening exercises like wrist curls or reverse curls, and build core strength with exercises like planks and leg raises. He's half right. Mar 24, 2021 · Train insane like the one and only 7 time Mr. No, wrist pain is joint pain, there are no muscles there. And while it won’t turn you into an arm wrestling champion (only hard work will do that), it will help to balance out your forearms and keep your wrists healthy. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Is it good for blocking hook? Like if someone tries to supinate you and you reverse wrist curl he cant go in hook. Add these wrist curl variations to your workout routine to reap the benefits. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Here's how to do the exercise, who should add them to workouts, and more. 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. Nov 11, 2022 · This exercise— reverse wrist curl (barbell) —works the extensors of the forearm. Is this true or are there… We would like to show you a description here but the site won’t allow us. It changes the angle with which the wrist meets the arm, hampering a full range of moment. Learn proper form and tips for success! Simple reverse-wrist curls are a powerful means toward prevention of such setbacks. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Step-by-step exercise guide, video, and form tips. Do use your thumbs. 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. You do 10 reps and don’t use your traps for a boost. What's your idea of a normal one? Hammer curls? Anyway a supinated finish allows for complete contraction, while hammer/reverse grip don't - but these tend to work your forearms a lot harder. Here's how to do the reverse biceps curl with picture-perfect form. Struggling with wrist pain during your reverse curls workout? 💥 Let's break down the causes and reveal practical solutions in this short, info-packed video! You definitely can. Oct 10, 2022 · The reverse wrist curl is an excellent barbell exercise to bolster your forearm strength. Learn how this move can target your forearms for more balanced arm development. We would like to show you a description here but the site won’t allow us. Reverse curls also tax your extensors quite a bit, take a look at Kirill Sarychev reverse curling 110kg for reps and he has very strong grip. Reps should be from you holding the bar with just your finger tips to you curling the bar into your palm and bringing the bar an extra inch higher by flexing your wrist. You may do reverse curls using free weights, resistance bands, or even a cable machine. the guide calls for 3 sets of each and 3 days a week. Wrist Roller, and perhaps Supinated Grip Wrist Roller Questions: What are your experiences with comparing and contrasting these movements? Would you recommend one implement over another? If so, in what context? Is one better for some trainees' interests, and the other better for others? Remarks: Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Aug 11, 2024 · Enhance your forearm strength with the Dumbbell Reverse Wrist Curl. I do these moves that specifically target forearms maybe 1 time per week, because the rest of the week I am doing more heavy compound movements. Actually the way the forearm works , a primary mover of reverse wrist curls (Extensor Carpi Radialis Longus) is also a primary mover of radial deviation (aka rising ) so strengthening it via wrist extensions will help your riser. The latter really brings out the definition and gives an amazing pump. No. Wrist curls Targets flexors and extensors. Questions: What are your experiences with comparing and contrasting these movements? Would you recommend one implement over another? If so, in what context? Today we're going over how to do a standing reverse curl. Hammer curls is my vote. As you can find on exrx. I feel like my forearms gained some size, especially near the elbow. You can prop up your wrist on an incline bench or in a squat rack and then do your rev wrist curls with as much Rom as you like. Learn proper form and tips! Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

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