Are reverse curls good for biceps reddit. New comments cannot be posted and votes cannot be cast.

Are reverse curls good for biceps reddit Dec 29, 2021 · The primary biceps brachii function besides elbow flexion is forearm supination. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. 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. It gives me more pump and good pain in my biceps while dumbell gives me less pump and less pain compared to bands Anyone knew the reason? Is resistance band curls really better than dumbells. The bicep has two heads, inner or short head, and outer or long head. I used to assume they would just grow from training back/bi as an accessory muscle but since I have focused on them individually they have blown up. Imo calisthenics are also very good for forearms Reply reply [deleted] • Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. As long as you are forcing a contraction (tensing the muscle as you work through the set), you can literally do curls with 5kg. They help with any pulling exercise and help prevent elbow injuries for pressing lifts 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 find the right spot and put pressure on it. I’ve recently returned to the gym and have been doing a lot on the elliptical but want to build much more muscle. Currently on the Reddit PPL and for curls it suggests 4x8-12 of both the bicep and hammer curl. One of the advantages of using dumbbells instead of a barbell is the fact that they allow this to occur. You'll see the best results from incorporating wrist curls and reverse wrist curls. All kinds of curls work well, just choose the ones that work for you, make sure to get a full stretch (contract your triceps at the bottom to ensure this) and a full contraction (squeeeeeze). The muscle groups used in bicep curls are elbow flexors. While during cable curls you have constant tension forcing your bicep to work harder and it produces a better pump. Your brachioradialis already gets lots of love from all your back and biceps training, so reverse curls are optional. I workout primarily at home and right now, I can curl 15 lb. I get better bicep activation on reverse curls than any other exercise, while most people use it for forearms. This means that the resistance of the curl doesn’t actually make any difference. 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. This position will maximize the role of the brachialis, completely neutralize the short head of the biceps, and greatly weaken the BR and biceps long head. Definitely good to do movements for the biceps and triceps in the T2 rep range. Doing Bayesian Curls allows for the Lateral head of the bicep to be stretched at the shoulder joint, and contract at the elbow joint. I mean yeah they strengthen your grip but I still prefer doing some reverse curls and wrist curls for my forearms. . Brian Alsruhe on youtube says he did really heavy weighted neutral grip pullups for his massive arms but a few other To bias the short head of the bicep you would curl in front of the body I. The pump in your forearm is excruciating, and you do this from 10 to 15 reps/ failure and once you reach failure you do three strict curls. I get where you're coming from. e, a preacher curl (machine, cable, dumbbell, or barbell) or a spider curl. Lower traps are often seriously neglected for shoulder health. Gives my forearms a great pump. Each of the exercises has 3 sets with 1 min 30 sec break in between. So an EZ curl bar is lessening some of the load placed on the biceps and placing that lessened load on your forearms. Personally, I have had the best success with reverse cable curls. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. i got really fucking tired of failing out on deadlifts because of my grip. Apr 17, 2024 · How to Use the Reverse Curl in Your Workout There’s no need to go super heavy on the reverse curl. In general, hammer curls are the must. Learn how to do the perfect reverse curl. Never really went 40lbs over on bar curl I struggled with good form but within two weeks I worked up to 100lbs on cable for sets of 10reps Depends. 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. Learn the techniques! We would like to show you a description here but the site won’t allow us. r/forearmporn Low reps, high weight. Is this true or are there better alternatives to forearms/grip strength? You should perform both movements. The towel allows you to train a hammer curl at the bottom of the rep, then supinate as you come through the rep getting the benefits of a regular dumbbell curl at the top of the rep. I like reverse curls myself because they also work forearms. Either is fine to do, it'll just depend on wrist flexibility. Work in all the variations and see how they feel. The repeated short curls helped me with that connection. the more you pronate your palms ( wide grip ) the more you target the inner head ( the one close to the chest ). true you dont need it, but it helps a lot with size and grip strength. Thank you in advance for the answer Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. For pull-up negatives it's the shoulder flexors and elbow extensors. Personally, straight bars hurt my little girl elbow tendons whereas EZs don't. Maximizing Bicep Activation: Pull-ups vs Chin-ups When specifically aiming to target and develop the biceps, incorporating chin-ups into your routine proves more advantageous. And then you can bunch up the towel as much as you want to train grip at the same time too. By slowly adding more weight I stopped locking the elbows to my hip and helping myself a bit with swinging my back. Chances are, you'll need to use a lighter weight, that's a good thing :) I just can't seem to do them with dumbbells, however I do reverse grip ez bar curls once a week and they fucking suck, seem relatively effective though. Basically everything is good, depends a lot on your style of pulling. Curls are literally the best possible lift for improving biceps strength. If you have weak forearms you can't curl all that much even with decent biceps AND if you have done a lot of back work out prior to the curls, your forearms will be tired from all the pull exercises and they'll give up fast. Hammer curls are great and yes I noticed by biceps burn in a whole different way when I do less weight with more reps. By trying to progress to quickly my bicep curls turned into a combination of shoulder raises and a fraction of good mornings. They will grow far more effectively from progressive overload in dynamic movements than isometric holds. Thanks Do you find that EZ-Curl bars still do a pretty good job at building biceps even though it's not straight-bar? Archived post. Wouldn’t recommend overhand grip, they are more of a forearm curl than anything else. What I didn't know is that I was barely using the biceps anymore, instead of my deceived idea of just "helping a bit with the back to pull more weight". If this is the case, then would pullup negatives have the same eccentric rehabbing effect? However, doing bicep curls will strengthen your bicep muscle; which, in turn will make your pull-up game stronger. I saw a Mike Mentzer video where he said close grip lat pulldowns is the best biceps workout. hammer curls, comparing their benefits, muscle activation, and optimal execution. However, I do not have anything heavy enough for reverse bicep curls in the 15-20 rep range, so, would weighted pull-ups be a good replacement for reverse bicep curls? Also, forgot to say, if they aren't a good alternative, what would be? :) I also do concentration curls and reverse barbell curls, but my secret weapon is the held hammer curls. Other than that there's no pain at except when curling under load. Whether you want bigger biceps, stronger forearms, or overall arm strength, this post has you covered! What are Bicep Curls? Bicep curls are one of the most popular arm exercises. So I've been meaning to train my forearms/grip strength, and I hear wrist curls are the way to go. So the main/minor difference between using an EZ Bar and Straight bar is the amount of supination that occurs as you curl the weight. 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. 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. Heavier can be good for growth, especially for someone who wants to see improvement in their arms if they've only trained them with higher reps per set (traditionally, the T3 range. That said, there is no one "proper way. Since regular curls train both of these functions whereas the reverse curl doesn’t, surely supinated bicep curls are the better choice for building muscle, right? Not so fast. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. Is this true, and if so, in what way does the shoulder rotating affect biceps involvement? I include 4 sets of reverse curls and 4 sets of forearm rope rollers (pictured below) at the end of my Back/Bi workout, twice a week. Mar 22, 2024 · When it comes to building impressive biceps, two exercises stand out: reverse grip curls and hammer curls. In this comprehensive guide, we’ll delve into the intricacies of reverse curls vs regular curls, helping you determine which exercise is best suited for your fitness goals. Think about it as a balance. Right now the research is saying incline curls are the best because of the stretch and lengthened bias it provides. Cable curl for some reason my biceps respond really well to heavy cable curls. Curl variations with neutral or pronated grip (hammer curls, reverse curls) will focus on the Brachialis and Brachioradialis. Just wondering which of these two would be best with the primary goal of muscle size. Finishing push workout with triceps exercises like ropes extensions? Any reasons to switch from Pinwheel Curls to regular Hammer Curls? Saw that video of the late John Meadows preaching Pinwheel hammer curls cross body style to target the upper biceps and brachioradialis long ago and never had any reason to go back to regualar Hammer Curls. ) I like regular curls more, and I, along with most people, primarily use biceps for carrying shit in front of me like a box or something, and a dumbbell mimics that the most. 10 reps of full ROM bicep curls lifting 18kg dumbbells Or Doing sets of 21s with no break in between the smaller sets of 7 using 10kg dumbbells. 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 We would like to show you a description here but the site won’t allow us. Flex your bicep now and rotate your wrist around to see or yourself. Stronger biceps are useful in daily life for things like carrying heavy objects. 3x13-15 dumbell sets to failure while keeping my form proper. 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. As you’ll soon learn in this reverse curls vs regular curls debate, the best exercise for you comes down to which muscles you want to In order to really grow something like the biceps you need to work the muscle in its fully lengthened position and fully shortened. 31 votes, 94 comments. If it doesn't feel right even with good form then try something else This protocol from Alex Leonidas has worked really well for me in the past. This doesn't answer your question, but I would suggest Pelican curls or Pelican curl negatives for the added mobility in shoulder extension (opposite our rounded upper back seated posture), coupled with a larger focus on lengthening the bicep and then contracting it. Also they're good for health. Additionally, you may choose to perform this biceps exercise standing or seated. 21's being 7 lower ROM, 7 higher ROM and 7 full ROM In a set. Bicep hypertrophy (growth) is mainly induced by metabolic stress (blood filling up in the muscle causing a lactate buildup). All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Doing ring curls and pelican curls, it’s really easy to recruit other muscles. Cable upright rows 3x15+ EZ bar curl 3x8-10 EZ bar reverse curl 3x12-15 Dumbbell spider curl 3x12-15 Day 2: Weighted chin-ups 4x5 Dumbbell unilateral row 3x8-10 Chest-supported wide-grip row 3x12-15 Cable bent-over unilateral reverse flies 3x15+ Cable incline hammer curls 3x15+ Cable incline biceps curls 3x15+ Cable upright rows 3x10-12 Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. If you absolutely feel the need to do them, use whatever equipment you’re most comfortable with. I really do enjoy cable hammer curls but that would be the third option in terms of overall arm hypertrophy. Combine biceps training with forearm training. Forearm muscles are like any muscles. Regardless, I’d recommend you just do barbell curls or ez bar curls, and then maybe some hammer curls for brachialis and reverse curls for forearms. If anything would improve your biceps peak, it would be doing a movement that has you curl while your shoulders are very extended, like curls on an incline bench This is because of the multiple heads of the arm flexors. This complete guide includes several reverse curl variations. Try doing slower negatives (3s) and hold the squeeze at peak contraction for 2 seconds. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. 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. A good starting point would be to use half the weight you would normally use for a biceps curls. Underhand (standard) grip works mostly biceps, overhand (reverse) grip focuses on the forearms and brachialis. Bicep training is good from time to time and depends on your style. trueUsually my go to was hammer curls and preacher curls but i was watching one of rp vids stating that hammer curl is either useless or not as important as other bicep exercises (not sure what i heared tbh) but is this true? Ever since i have cut out hammer curls from my routine and only have been doing preachers and incline bench and feel these hit all bicep heads. Can I actually make my forearms significantly larger by doing forearm exercises as opposed to just doing plain bicep curls? If so, what are some good forearm exercises to throw into my armday workout? You have to really let your biceps stretch at the end and perform the reps slowly both in the concentric and eccentric phase to remove momentum from saving your muscle fibers from tearing. Who knows why. Reply reply SweatyEngineer1418 • John meadows method of seated hammer curls (back supported) followed by dumbell preacher An EZ curl bar doesn't allow maximum contraction of the bicep (I presume you're doing bicep curlz) at the top of the concentric phase of the movement, whereas a straight bar does. 45-lb pronated has higher lat activation than a 90-pound supinated, despite the large gap in loads On bent-over rows, underhand grip gives higher bicep activation than overhand grip 85lb reverse curls have lower bicep activation than 60lb normal curls Bicep curls and pull-up negative work different muscle groups so training both works on different things. For triceps the lateral head is the one that sticks out and makes your arms look thicker, I find that extremely strict rope push-downs are one of the best. " Hammer curls or reverse grip curls are good exercises too, they just emphasize different muscles. Grip the bar with palms down and thumbs on the underside of the bar. If you're trying to get bigger arms, you're better off hitting triceps hard and heavy twice a week, since they make up most arm mass. Hello, Last year I ruptured a disc and have been cautious ever since. A bigger, stronger bicep will help you perform almost all upper body exercises easier or it will help you lift more weight (if your goal is to gain mass). I always look for a good squeeze that almost hurts in the bicep to know that it was a good rep. Apr 10, 2001 · “Reverse curls” can improve the look of the upper arm by enlarging the brachialis and pushing up on the bicep brachii, thus giving a fuller overall appearance. The biceps still get worked, but especially in a reverse curl they won't be the primary point of failure. I used to do the full ROMs but But I've also seen a few resources out there alluding to reverse/negative bicep curls and downclimbing as good eccentric rehab for climber's elbow. Feb 14, 2025 · This guide covers bicep curls and reverse curls, how to do them correctly, their benefits, and which to choose for your fitness goals. Also the bench looks a bit too flat, again if it’s too flat then the resistance is moving from another direction and your biceps are doing less of the work, it would be more of the chest. For instance, if you are doing dumbell concentration curls, there is a pause at the bottom of each rep and the tension is releived. Both exercises target the biceps, but they do so in slightly different ways. Train both with barbell reverse curls! The more pronated your hands are, the more you activate your forearms along with your biceps. Biceps are one of those heavily used secondary muscles that don't need a ton of isolation since they assist with so many other workouts. I am not trying to use these for biceps as I am doing other curls for that. Most people have underdeveloped brachialis, so most people would benefit from doing more hammer curls, reverse curls, zottman curls etc. We would like to show you a description here but the site won’t allow us. Reverse grip ez-curl bar curls. I’m a firm believer in going balls to walls with ez bar curls and hammer curls, and reverse curls, and that will without a doubt hit your biceps from the only angles that matter and have them massive as long you’re eating right. Granted, I do all my back exercises unassisted and do suicide grip where I can, so my forearms were starting to get defined anyway. Try regular Hammer curls and also pinwheel curls. That way you build an isometric hold into your movement. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. Two different movements for two different purposes; don't do them on their own, utilize them together. However the main difference between the two is constant tension on cable curls. A curl where my arms are in front of me so any preacher variation and a curl where my arms are behind me so any incline curl variation or bayesian curl variation. That's all good and dandy but bicep exercises are good for your elbow health. I feel like because a hammer curl is in the middle (neutral grip) you are utilizing the bicep, obviously, but now because you've gone to a neutral grip you are allowing the brachioradialis to assist more. To stress the short head more, there needs to be supination (palm facing up while contracting). He said it's because of the angles of the biceps and shoulder, as opposed to regular biceps curls where the shoulders don't move. Curls for the girls. Then repeat this for 3 rounds without putting the weight down. Supinated curls are generally considered the "regular" curl. Hammer Curls vs Reverse Curls? Which better for forearms specifically? Hi everyone, I am trying to implement one of these curl variations for forearms specifically and then some brachialis stimulus as well. Thats why preacher or spider curls are great because they work both. Which is better for long term and for more of the forearm. There are lots of different curl exercises, and to me I just feel like I’m doing the same exercise twice? I mean the hammer curl is basically the bicep curl except the dumbell goes from horizontal to vertical right? Is it optimal to do both? Or is it better to switch one out for say a preacher Mar 15, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: reverse curls and regular curls. For bicep curls, do preacher curls, bicep curl machine, or seated dumbbell bicep curl variations, that way your body has no way to cheat and use other muscles to help lift the weight. Great great exercise for if you wanna show off the outer part of your bicep. One-arm dumbbell preacher curls, hammer curls across body, wrist curls with light dumbbells, various barbell rolls. Really u would think a isolation movement like a bicep curl can build better bicep than a total compound movement directed at the bicep? If you scrap the entire workout and just did underhand pullups you would probably have better biceps. Also standing alternating dumbbell curls and barbell curls normally bias the short head a bit more than the long head. I appreciate you being honest about it man. After it’s better build up strength on the hammer curls again, strengthening my brachioradialis has stopped my tendinitis from returning. Kinda hate when people say you dont need direct forearm work. Y, or YTW raises are great to warm up with before you do any pressing. You will see fast gains, and your biceps will feel like they are exploding out of your arms. Maybe this is obvious, but are dumbbell bicep curls safe, especially if I do then seated? I still worry that I’ll inadvertently mess with my back. I wouldn’t necessarily compare incline curls with preacher and spider because of the different way incline hits the muscles compared to spider or preacher. Are there any substitutes for the incline bench curl or the bayesian cable curl to target the long head of the biceps? Unfortunately, I don't have a bench nor a cable machine at home. That's why you feel hammer curls and reverse curls in your forearms. I've been told to curl the weight all the way to the top and squeeze, to get a full range of motion, but I've also been told to go no more than slightly above parallel (with the ground), because "it keeps the bicep under tension all the way throughout the movement, so which one is better? Also, should I do hammer curls so I can get even more work on my forearms, on back/bicep day, when doing 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. im also trying to get those larry scott forearms (one day). Ladies love forearms. As Dr Mike Isratael said in his hypertrophy notes, his biceps blew up after doing biceps 4 days a week and not having a devoted biceps day. In this comprehensive guide, we’ ll delve into the nuances of reverse grip curls vs. Looking for some advice, looking to get a much thicker and wider look in my biceps, I've read in a few sources and been told from a few people that pullups and in particular weighted pullups would be superior for giving me bigger arms, as opposed to heavy curls and hammer 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. Reverse curls really target your brahioradialis , help to build that muscle. And brahioradialis is very important for pronation. New comments cannot be posted and votes cannot be cast. I prefer using Dumbbells for both For biceps I find that getting a larger short head helps to make them look much thicker, I think close grip barbell (or EZ bar) curls are great. Adding "hanging on the bar" between sets of various exercises which doesn't require forearms to hold stuff. In this case, the lateral head of the bicep cross the elbow and shoulder joint. Hammer Curls work part of the forearm and the long head of the bicep. Heating pads help too. by putting emphasis on each head you'll be able to get both mass and the peak. You may do reverse curls using free weights, resistance bands, or even a cable machine. So in my opinion hammer curls are worthwhile. Try doing some ladder curls to see if you can improve the connection. Generally speaking, low intensity ultra high rep work will promote blood flow without stressing your body very much so it’s good for healing. If you're doing a regular, supinated bicep curl, the brachioradialis works less. 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). Maybe time under tension is long compared to biceps and the grip is much better in bands? Hoping to get a good answer. I recently started doing more weight and less reps for a few sets and noticed my strength increase from this pretty quickly. It will also help you do heavier shoulder presses. The Jheri curl (often spelled Jerry curl or Jeri Curl) is a permed hairstyle that was common and popular in the African American, Black Canadian, and Black British communities, especially during the 1970s and 1980s. Also, do your supinated curls with an offset grip and possibly some microloading at the side near your pinky to train the entire biceps function. Hi, ive been spamming these for a few weeks and I have DEFINITELY seen forearm growth. zdxq bjmtxp awploo pejmmr beiqa bgmyr npqpk lbivyj gajv paxp eullkhlc atzhk stlw vsc ayfk