Reverse wrist curls reddit dumbbells. They’re vanity points for people .
Reverse wrist curls reddit dumbbells I wouldn’t classify the workouts as fitness. I've noticed some pain in my wrist lately that hasn't gone away. Do whichever feels best. Nov 27, 2024 · Seated Reverse Wrist Curl What Is It: While sitting down, grasp a barbell or a pair of dumbbells with a pronated grip and rest one forearm on each of your legs. 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 Develop powerful and sculpted forearms with reverse wrist curls. They work the finger flexors, and involve the thumb a bit. Reverse Wrist Curls: Has anybody implemented Dr. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Sep 12, 2024 · Overview 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. Here are some written instructions as always. You might also want to spend some effort on your ability to wiggle your hand left and right. 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. Let's assume my max for a bench-press is 100 pounds. Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. Learn how to do this exercise, the muscles worked, and the main benefits. I'm doing wrist curls super setted with reverse wrist curls for 5x20 3 days/week. Brachioradialis gets hit nicely too. However if you do it with the thumb covered, it will increase the stability and thus target the wrist flexor muscles more. Also, see the amazing benefits and alternatives that are on offer. So I have finally reached 2x12 on dumbbell bicep curls with 12. Here's how to do the exercise, who should add them to workouts, and more. Jan 8, 2022 · Learn how to do the standing reverse wrist curl for your forearms with perfect form in our step-by-step tutorial. thanks guys! Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. You can see Janis, a master of hand control, trains half-range and full-range. Smith machine wide-grip upright row followed by straight bar front raises. So, I'm doing dumbbell wrist curls 2 times a week (3 sets of 15 reps), more or less regularily for over a year. With dumbbells you are working against gravity so the force vector goes vertically towards the floor. Learn how to do the perfect reverse curl. At the end of the day you want a full range of motion, and whether you do precher curls, hammer curls, curls et etc, you'll get a bigger/stronger bicep Building stronger forearms doesn’t have to rely on wrist curls alone. We would like to show you a description here but the site won’t allow us. Learn about different types of curls in this dumbbell workout video. The latter really brings out the definition and gives an amazing pump. If you do have pain from them, we can Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. They include wrist curls, wrist rotations, hammer curls, etc. Imo calisthenics are also very good for forearms Reply reply [deleted] • I don’t see the point of focusing on forearms. Definitely felt it in my upper arms, most likely due to a brachialis focus. 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. 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 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. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. 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 said, wrist curls arent the best for forearm size. Plus I'm to weak to use even the lightest bar my gym has that way and dumbbells are even worse. I just want big juicy forearms, a department in which I am really lacking. also the finger curls are going to be similar to just gripping the bars. Feel free to try these exercises for prevention or to see if they can help calm down a flare-up, but if you’re in real pain or if the pain isn’t getting better, seek care from a physical therapist or other medical I do them standing as well. And?" is definitely possible. Read our dumbbell standing wrist curl guide. 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. It Shouldn't hurt doing curls But really it's a matter of preference what type of curl you do. r/fitness is remarkably helpful. I never do it on a straight barbell because I really do not know how to do it in a straight barbell without my wrists hurting. The strength curves and force vectors are different between cables and dumbbells. 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. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. I used to use them a lot. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. Thus the maximal force projected between gravity and the dumbbell is when your arm is 90 degrees and the strength curve is maximised at that moment. It feels like it's in the bone. My question is: What do you curl with dumbells and what do you curl with a barbell? For me, I'm dumbell curling 40-45 lb for probably five or six reps, but I can't barbell curl 80 lb once. 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 Those are called "reverse wrist curls," and they are usually a very weak movement for beginners. I do this because I have so-called tennis elbows which used to cause me pain and exhaustion, but thanks to those exercises I'm much better now. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Specifically, your hands are in a neutral position (palms facing in), which means the hammer curl trains your biceps and forearms more evenly. 20 or until-fail reverse wrist curls (20 pound barbell) Farmers carry dumbells so heavy that I can't hold on for over 30 seconds. Today we're bringing you the reverse curl form breakdown. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. If you don't have pain from wrist curls/reverse wrist curls, they're fine. 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. I do the non-reverse wrist curls standing too. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. It's like biceps and deltoids. Learn how this move can target your forearms for more balanced arm development. Incline dumbbell curls followed by overhead triceps extensions with an ez-bar. This takes the shoulders out of it and allows a very natural range of motion. 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. Find out how strong you are compared to other lifters at your bodyweight. 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. like even bench pressing i find really works them. If you look at pro arm wrestlers, some of them do it thumbless, some do it with thumb covered. 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. ions. Reply reply Tron0001 • Sounds normal, the resistance profile can be pretty different depending on your set up and how you hold the bell 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. Hi, ive been spamming these for a few weeks and I have DEFINITELY seen forearm growth. Anyone know of some technique change 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. They’re small groups that don’t make you a more fit individual and are hit by focusing on better lifts like deadlifts, rows, squats. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. It can be performed with a barbell or dumbbells and there are various methods for the movement. Reverse Wrist Curl – This exercise is mandatory for all climbers, in order to maintain forearm muscle balance and prevent injury. Make sure your wrist isn't floppy and stays straight. It honestly doesn't make much difference since the resistance is going against your cup either way. And rear felt flys, also known as reverse flys or prone horizontal rows are a great exercise for shoulder health! With dumbbells you get to a point where the weight is stacked over your elbow improving your leverage. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. I do them standing with the dumbbells hanging to my sides. Hi guys! I have been experiencing this weird wrist pain when doing some curls. Reverse Wrist Curls (Barbell) Performance Description Sit on a flat bench, and lean forward. Mar 16, 2024 · The reverse curl focuses on bicep development and wrist strength, while the reverse fly targets the posterior chain of the shoulders. Reverse wrist curls (with dumbbell and flex bar) and rotations (with a dumbbell weighted only on one end) helped me the most. 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 Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. You get an excellent contraction and I feel it is easier on the wrists. The dumbbell reverse curl is a strength-building exerc Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Step-by-step exercise guide, video, and form tips. Totally separate muscles. However, It still hurts. 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 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 its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. Discover the top 10 benefits of this exercise for enhanced strength and definition. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. also heavy deads. Should I do that or replace them with cable curls? i started the r/gripstrength (sp?) beginners guide and it has them. I workout at home and forearms are my favourite muscle to workout, I only do forearm curls at the moment. Heavy wrist curls with a barbell not dumbbells, farmer walks, and dumbbell wrist flex. I usually do wrist curls and reverse wrist curls for forearm workout. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. I started with 2kg, but now I'm at 3kg. i do 2 and 2. Half-range should be prioritised as it is more applicable to armwrestling, but don't neglect full-range either to ensure joint health. They've never bothered me before. I have dumbbells and a straight bar and will be joining back to the gym soon, so I was wondering does anyone know of good workouts for forearm development that I can do either at home or in a gym. Knocking on all the wood I can, but doing some wrist curls four ways for warm-ups every workout, and at the end 1-2 a week has been working wonders since this spring. 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. MV, MEV, MAV and MRV? Jan 8, 2022 · Learn how to do palms down dumbbell wrist curls over a bench or while using a barbell. The eze-curl bar is designed to reduce strain and increase stability in the wrist and elbow during regular and reverse bicep curls. There’s such a huge focus on neck, forearms and calves in this sub. Learn the techniques! 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. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Oct 1, 2025 · Reverse dumbbell curls challenge your grip and forearm endurance in a way normal curls never do. Also, throw in 1-2 sets of forearm work 2x per week like kneeling dumbbell wrist curls and reverse wrist curls on a bench. Keep reading for a closer look at each exercise and how to do them right. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. 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. it also has reverse wrist curls, finger curls, and pinching. (usually for me that's 60 lbs in each hand) 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. Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Both move the arm in some way, but one moves the elbow, the other moves the I mean yeah they strengthen your grip but I still prefer doing some reverse curls and wrist curls for my forearms. Do you split these exercises within the training week/day, or have you found a way to train them back to back? 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. Reverse curls muscles worked vs hammer curls — key difference Hammer curls build thickness, but reverse curls build detail. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. 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. No reason why you shouldn't do both. (Same with squats, wrist curls). They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. Grasp a dumbbell with an overhand grip (i. If you have the room+budget to get a barbell, it wouldn't hurt. Would usually do the BC with dumbbells and RC with a bar. Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. i think with wrist curls alone you wont see much growth as normal curls works this portion of the forearm pretty good. Increase wrist strength with dumbbell reverse wrist curls. A reverse wrist curl is a resistance exercise that targets the muscles in the forearms. i feel anything involving heavy dumbbells works the forearms quite a bit. So as a result, I do it in dumbbells and EZ bar. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. I prefer thumb covered. I never curl with my forearm (I tried to pay full attention and made my biceps work) However, when I release the bar Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. Try regular Hammer curls and also pinwheel curls. Don't feel too bad. but if you want specific exercises, bb reverse curls, hammer curls and farmer's walk all work them. Is this weird? For benching, it seems that the dumbell variety is usually harder. 5kg/27. Totally different muscles, both make the forearm larger. One 100 barbell vs 2x50 dumbbells, I would not be comfortable doing it with the dumbbells. 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). Wrist curls and reverse wrist curls worked for me. 6 days ago · Zottman Curls Zottman curls combine the benefits of traditional curls and reverse curls, making them ideal for comprehensive forearm workouts. Grasp a barbell with an overhand grip (i. Aug 13, 2023 · Try this trick on wrist curls to make stubborn forearms grow. These aren’t the checklist items for health lifestyles. In this video we discuss how to perform regular wrist curls and reverse wrist curls using dumbbells. wrist motion alone), curl the weight upward, exhaling throughout the movement. Think about carrying groceries, holding a pull-up bar, or deadlifting heavy — your forearms will thank you. I look like I am the outlier. Forearm size is NOT mostly genetic and they can be build. Basically the two exercises discussed in the Dodgy Elbows article. Reverse Wrist Curls: Similar to wrist curls, but with an overhand grip, curl your wrists up and down. 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. Mechanically, rotating your wrist provides more contraction in the biceps but the added benefit is marginal compared to pulling it straight up and down. Using your wrists alone (i. but Hammer curls are a fantastic movement because they are in the middle between reverse and bicep curls. For example Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Three exercises - one for upper forearm, say reverse wrist curls; one for the belly - wrist curls; and one for grip - hand grippers. This complete guide includes several reverse curl variations. Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Mike Israetel's tips for Hypertrophy i. How to work reverse curls into your routine (3:08) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. e. 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. Farmer's walks do not work the wrist flexors or extensors as wrist curls do. For the Elbow, eccentric curls, triceps extensions, wrist extensions, and wrist flexion. Anecdotally, wrist curls often help people with golfer’s elbow, and reverse wrist curls help those with tennis elbow. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. We also cover how many sets and repetitions to perform. Curl the dumbbell upward with palms facing up, rotate the wrists to face down at the top, and lower the weight slowly. 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 Tables of Reverse Wrist Curl strength standards for men and women. They’re vanity points for people Hammer curls is my vote. Also, see 5+ amazing alternatives! Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. Depends on your goals. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. 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. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. 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. Tons of grip sport athletes, wrestlers, bodybuilders, etc do them. Plus, discover the 4 mistakes to avoid for the best results. 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. 5lbs So the next step for me would be to overload to 15kg/33lbs. 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. It changes the angle with which the wrist meets the arm, hampering a full range of moment. Granted, I do all my back exercises unassisted and do suicide grip where I can, so my forearms were starting to get defined anyway. By incorporating these exercises into your routine, you can unlock optimal muscle growth and improve your overall fitness. I prefer wrist curls with dumbbells. Mar 20, 2024 · This is a guide to reverse curls. . Could this be related to the wrist curls? EDIT: wow. If you could have only one, them dumbbells. 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. 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). Discover the proper form, the mistakes to avoid, and the many benefits. Dumbbell reverse curls also enable a fuller range of motion. Even with the strap I still had some discomfort doing EZ bar curls and pull ups but it soon got better. I completely straighten my arm and rest my forearm on my knee about 5-6 inches from my wrist. Follow our step-by-step instructions and tips. When doing reverse wrist curls however, after 10 reps I can't keep my index finger in the grip, the Sep 7, 2024 · 5 Best Reverse Curl Alternatives Whether you’re dealing with wrist discomfort, seeking variety, or simply want to target your forearms from different angles, there are plenty of effective … 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. palms down) and rest your forearms on either the bench or your knees. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. the guide calls for 3 sets of each and 3 days a week. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. With kettlebells the weight is below your wrist the whole time and in front of your wrist at the top. I like to do them seated with a dumbbell. upanqmb cbtsud kfaxv qhdk xvzyez wijwc oyavn zpu wgi qzqun frxc ddhxx zoy safm ietkdm