Reverse curls forearm gains reddit. They've never bothered me before.

Reverse curls forearm gains reddit. For arm gains, curls, tricep dips/extensions are sort of your core movements. Farmer walks and reverse grip curls go crazy on the forearms if you want to do some forearm workouts. 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. Twice a week if possible. I'm using Jeff Nippard's forearm routine, with wrist rollers, and reverse grip Barbell Curl using 3" cannonballs, and farmers walk using cannonballs Reply reply AnabolicGoose • cool! and thank you! i just do my own made up bullshitty thing with a barbell and fat grips off and on Reply reply More replies Zheas • Wouldn’t recommend overhand grip, they are more of a forearm curl than anything else. Easy to lift pretty heavy too because the weight feels kind of split between forearm and biceps. AND one last thing, forearms seems to be a lot more hard to gain muscle on for a majority of people, so don’t stress it, unless you got some abnormal genetics your biceps are gonna grow much faster. Farmer's walks, along with reverse curls and hammer should all be staples if forearms are a vanity priority. Train both with barbell reverse curls! Reverse curl and zottman good along with Farmers walk and roller. Additionally hammer curls and reverse curls. You can add in rice bucket training if you want, but I'd skip any kind of isometric exercise (e. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. Do your wrist curls, regular and reverse, heavy hammer and reverse curls and whatever else you enjoy you'll see progress. I've noticed the best gains from cable hammer curls and cable reverse curls, doing 3 sets of double drop sets. This isn’t just another arm curl. Performed with a resistance band attached to an anchor point, with the band held in a supinated grip or a pronated grip. If you're getting decent size for your upper arms but are really worried about lagging forearms do all of your forearm work before bi's/tri's. The Question What’s your very best tip for building forearms? Mark Dugdale – IFBB Pro Bodybuilder Wrist curls if you want to isolate them. I used to use them a lot. My standard pull day is generally something like this (in order): Lat pulldown Seated dumbbell bicep As a beginner in forearm work aside from pull-ups the progress was quite fast. 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. I also do some hammer curls, but overall I don't do wrist curls, reverse wrist curls, etc. If you have access to other things, then you need to do other stuff, heavy hammer curls are my most recommended exercise. So 6-10 heavy, drop for another 6-10, drop for another 6-10+, then rest. I usually do wrist curls and reverse wrist curls for forearm workout. On Upper Push day, switch out reverse iron cross for overhead rope extensions, and do flat bench instead of incline bench. 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 My forearms, however, mostly started getting big when I started training them 6x a week. 31 votes, 94 comments. 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. My typical workout would be behind the back barbell wrist curls 4x10-12 followed by supersets of wrist curls and extension. I do reverse preacher curls, it pumps the hell of my forearm flexors and I feel it's very good for my brachioradialis. If you want the fastest forearm progress do direct forearm work m8. On arm day I start with overhand deadlifts at a weight I can manage 8-10 reps/set before my grip gives out. Jun 28, 2023 · What are the best forearm exercises to do in 2025? Here's our list of the 10 best forearm exercises that you can start doing right now. The key movments are wrist curls with palms up and down 3x15-25 with each variation depending on weight, start low. I wrote my routine in a post maybe 2 weeks ago that I was doing. 4 sets around 10-15 reps. never use straps (if you want meaty forearms and wrists). That alone isn't enough volume so add in tons of hammer curls, reverse curls, farmer's walk, both wrist curls. For better forearm development, my advice is to throw in some reverse wrist curls for the extensor muscles, wrist curls to work the hand flexors over the full range of motion, and hammer curls for the brachioradialis. On Both the pull/push days, ditch the "Reaxion set" for a Giant Set of EZ Bar curls and skull crushers, respectively. My main concern is just that it's starting to limit my pull day. The gains, such as they are, aren't the sort of results you get from lifting heavy. thanks guys! My forearms were still skinny after a couple years of lifting, doing coc grippers with some hammer curls and wrist curls literally made them double in size and improved their vascularity quite a lot, and the size gain seems to maintain itself even when I stop the direct training. I make sure to do hammer curls every time I work arms, and I've noticed big growth along my forearms and it thickens biceps too I guess. The chinup pump was likely from hanging, try shrugs with a hold at the end. For me, my forearms are definitely my weakest body part/muscle. May 20, 2024 · Are you looking for something fresh for your weekly arm workouts? Reverse curls may be what you need to keep the routine fresh and keep the gains coming! Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. Reverse grip curls burn your forearms like crazy. Still have a long way to go, but hitting mine with compound lifts (heavy rows/DLs) along with some isolation (reverse curls, wrist curls) and Farmer Walks has definitely helped. Imo calisthenics are also very good for forearms Reply reply [deleted] • Apr 21, 2025 · From research it seems like wrist curls, wrist extensions (aka reverse wrist curls), reverse curls, and hammer curls are the best four. . Why is this? Every week, I currently do deadlift, sumo DL, Romanian DL, DB shrugs, farmer walks, all of which are more for static forearm grip strength. I can easily gain muscle everywhere on my body apart from forearms. Reverse grip curls on curling bar for part of your top forearm. Using static holds are great too. whenever I start my arm days with forearms it gives them an insane pump My forearm progress after I started hitting them directly 2-3 times a week. In particular I feel it close to my elbow. Lift wise my current bests are; sandbag press 110x6, axle press 143x4, randomly one arm pressed a 70lbs dumbbell, reverse curl 75 on the thick bar and 85 on a regular barbell, and tapped the sledgehammer onto my nose and back while holding it at the bottom. Barbell curl and reverse curl 21s with the wrist flexed (supine curl) or extended (reverse curl) during the entire movement. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. My main goal is that my pull day is not limited by my forearms. Hammer curls are great, even safer and more effective on a cable. for biceps, incline curls are very effective. You can incorporate some forearm strengthening lifts when doing biceps, like spider curls, hammer curls, reverse grip, etc. Here's how to do them. Jun 1, 2021 · Table of Contents Average Forearm Size How Big Should Your Forearms Be? The 3 Best Forearm Exercises Reverse Curls Wrist Curls Wrist Extensions The Two Forearm Workouts Forearm Workout: Level 1 Forearm Workout: Level 2 So, How Do You Build Bigger 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. I mean yeah they strengthen your grip but I still prefer doing some reverse curls and wrist curls for my forearms. The farmers carries are insane. Been doing forearm isolations 2 times a week at end of workouts. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. true you dont need it, but it helps a lot with size and grip strength. The brachioradialis (the main muscle used in a pronate curl) is the largest muscle in the forearm and definitely worth working out. Currently doing chest & back, legs, shoulders & arms, rest and repeat. Throw in a bit of grip work, and according to the internet, you are all set for forearms. None of these have improved the forearm splint situation at all. I workout at home and forearms are my favourite muscle to workout, I only do forearm curls at the moment. For example Aug 13, 2023 · Try this trick on wrist curls to make stubborn forearms grow. For example, when I do my bicep/back day, I do my dead arm hangs, farmer carries, and the reverse barbell twists/curls. dead hangs, farmer walks) - your forearms already get plenty of isometric work from deadlifts, pull-ups, rows, etc. Heavy sets of reverse wrist curls and farmer's walks are my go-to's for forearms. I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. I will add that you are severely cutting your forearm gains short if you use straps. Reverse Curls target the brachioradialis muscle, giving I think reverse curls should be at the top of the list. If you are looking for size of the forearms, time under tension is key. Will wrist rollers help me build muscle in my forearms. Any body see gains using a wrist roller in their work outs? Need forearm advice! So I have very strong forearms, I can hammer curl 30kg dumbbells for 8+ reps strict. It turns your forearms into steel and unlocks killer grip strength. You definitely can. I do a lot of forearm work as well -- mostly through wrist curls, wrist extension, and reverse/hammer curls. These all allow you to use a lot of weight with the forearms doing a ton of work. Learn the techniques! Are they ranked based on their efficacy? Would you say wrist curls and reverse wrist curls are better than farmer walks for popping those forearms? Kinda hate when people say you dont need direct forearm work. But my forearms are pretty small, 12 inches. Forearm Progress: Looking for Opinions on Current State (Post-Workout W/ Pump) Trying to Increase Size. I want to use straps to do them, but I'm afraid my forearms will lag behind. 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. If I add 1/2 sets of heavy reverse curls at the end of 1 (or both) of my leg days would this The issue of forearm pain when doing biceps curls, particularly when using a barbell, seems to be a fairly common one. Hand grippers + wrist curls + reverse curls + hammer curls. I'm correcting myself now, it's not hammer curls, but reverse curls, as these heavily target the brachioradialis (massive part of forearm), as well as the wrist and finger extensors. 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. Hi everyone, I am trying to implement one of these curl variations for forearms specifically and then some brachialis stimulus as well. 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. So, after having done single-arm preacher curls yesterday with my arm supported on an incline bench, I totally agree. 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. Sep 12, 2024 · Key points 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. Mar 20, 2024 · This is a guide to reverse curls. Could this be related to the wrist curls? EDIT: wow. 3 sets of that total. Most people are obsessed with the Standard Bicep Curl, but that’s not where the real muscle activation happens for full arm development. What I'll try is go for normal preacher curls (or pelican curls) to train my biceps in an allongated position then go for brachiorradialis on reverse curls. I would see progress session to session and the pump was always very motivating. TL;DW: Wrist curls, reverse wrist curls, & reverse bicep curls I need to do them for grip purposes but I can only hang for around 25 seconds before failure. 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. and I also do drop sets with reverse curls and dumbbell wrist curls. 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. Hammer curls is my vote. Reverse curls are primarily forearm with bicep assistance. Also, try relaxing your grip a bit to disengage the forearms and try squeezing the weight up with your biceps. We would like to show you a description here but the site won’t allow us. I am not trying to use these for biceps as I am doing other curls for that. Jump on YT and look up Jeff Nippard's forearm training video. i got really fucking tired of failing out on deadlifts because of my grip. You can manipulate your body position somewhat to make sure you are getting a good stretch on incline curls while still having a decent load, but the preacher curl setup allows you to do a much better job of it. If I would like to hit 3 exercises multiple times a week, which of these four should be omitted or at least not as important as the other 3 for the development of the forearm? Even though your forearm isn't stealing your gains, it might be the limiting factor in progressing with your curls. I like to do high reps low weight wrist curls and reverse wrist curls til’ my forearms are throbbing before I work out on the days I deadlift. The answer isn’t heavy deadlifts or rock climbing. They've never bothered me before. I've gotten big forearm gains from cross body hammer curls over the last 5 or so years. My forearms have exploded in size recently. The forearms are stabilizing muscles and they can't really perform the action of pulling weight toward the body, which is what the biceps muscle does. But yeah, you'll get good gains on strength if you Jul 17, 2019 · Typically I can curl 60-70 pounds for multiple sets with no problem using a regular grip. My performance in pullups, deadlifts, barbell shrugs, rack pulls, all suffer due to poor grip strength which is the bottleneck. Surprisingly, despite being quite unpleased with them, I probably don't train them with priority; usually throwing in some wrist curls at the end of my workout if I have time left. Heavy behind the back cable wrist curls for the flexors and lever lifts and reverse preacher curls (pull-ups help a bit too) for the brachioradialis/ extensors I also have a sports grip roller that I use a lot. Mine came on after performing a max lift with an EZ curl bar. I don’t isolate forearms very often, but I do sometimes and the burn is crazy. Reverse curls, rock climbing, wrist curls, farmers walks. Try regular Hammer curls and also pinwheel curls. I do no direct forearm work (other than hammer curls) and my forearms are one of my best parts. I guess I need to keep doing them and then I’ll see an improvement? Reverse curls and dumbell presses are also great for forearms. That’s the message big forearms send the world. Hi all, Obviously the most important and popular forearm exercises are wrist curls, reverse wrist curls and some variation of hammers or reverse bicep curls for Flexors, Extensors and Brachoradialis respectively. Good luck! I follow an old school bodybuilder Robby Robinson’s advise. Anyways, this kind of training will set your forearms on fire and your hand will ache (in a good way). You can add wrist curls in and they will help, but I wouldnt focus on them too much. And really you can do focused forearm exercises (wrist curls, etc) anytime at home, work, wherever. I believe the pain is either Eosinophilic fasciitis or forearm splints. How do I add direct forearm work in a ppl split? Which exercises would you recommend? I was thinking about doing 3-4 sets of dead hangs super setted with leg curls in leg day. So I've been meaning to train my forearms/grip strength, and I hear wrist curls are the way to go. I've noticed some pain in my wrist lately that hasn't gone away. Train them for strength, I went from 35lb dumbbells for 12 reps to 55lb dumbbells for 10 reps. Former skinny guy with shit forearms: At first I would get a forearm pump from doing weighted chinups. 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. Hopelessly thin. Apr 7, 2024 · What To Know 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. 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 almost never use straps on back workouts. Overall size of my forearm has increased from non grip forearm work. If you’re skipping Reverse Curls in your workouts, you’re leaving serious gains on the table. Also, reverse curls and reverse curls behind your back are fantastic for grip and forearm training. Was primarily doing reverse curls with ez curl bar, but started trying farmers carries in addition. It all depends too on what you're working out for. Pelican curls 3sx5r 8sec negative I have terrible forearm genetics, skinny forearms with skinny wrists compared to the rest of my body. I also do heavy shrugs on those days so I suppose that works for grip training too. If cables are absolutely the only option for you, then you can do rope curls, reverse curls, and some sort of wrist extension/curl. 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 have been suffering from grip failing before my back or hamstring when doing rows, pullups, pulldowns and Romanian deadlifts. I do: Behind the Back wrist curls: 3 sets until failure Hammer Curls (Fat grips): 3 sets until failure Barbell Reverse Curls: 3 sets of 20-30 Forearms can handle a lot of volume, you have to kind of punish them to get them to grow. 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. When I do barbell reverse curls, I get some significant pain at the top of the rep in my right bicep. 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. So in my opinion hammer curls are worthwhile. Neutral grip pullups (palms facing each other) will blow up your forearms more than any other variation IMHO. If size and appearance is what you're after, rock climbing probably isn't for you. im also trying to get those larry scott forearms (one day). Also get one of those weighted devices that has weights hanging down a line, and then you roll up the string. 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. Reverse grip barbell curls are a thing. 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. I do believe genetics play a very large role in calf, forearm and trap size, I have naturally massive forearms and traps, but my calves have always suffered, I just do reverse curls and heavy deads/shrugs. Some guys go for strength, some go for more higher rep endurance body building type workouts, and either way you'll get growth and results no matter what. 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 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) 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. Any variation of a pull-up will increase mass of your forearms in excess of what can be obtained from a reverse bicep curl. I tried to push through the pain over a period of 6-8 weeks and ended up with a 70% fracture in my right arm and 30% in my left arm. I will say I do not care much about grip or forearm strength, and it's my understanding that most pull day exercises (back and biceps) hit the forearm indirectly. Farmers walks will work forearms, but IMO using a range of motion (wrist curls) will be beneficial combined with isometric wrist work (farmers walks or DL's, since the forearm isn't moving) Reply reply Famous_Window666 • Is wrist curls, reverse curls or static holds like just holding a bar or farmers walk best for forearm mass? My upper arm is starting to get alot bigger in contrast to my forearms. But there are tons of arm exercise variations out there: close grip bench and push-ups, preacher and hammer curls, etc. Is there any research if such type of training translates to improved grip or fingers strength? Have any of you found this exercises On Upper Pull day, switch out landmine rows for incline curls, anddual-handle pulldowns for hammer curls. On triceps days, I superset some dumbbell forearm curls with my shrugs. Here's how to do the exercise, who should add them to workouts, and more. tuck FL raises 3sx5r Mantle chin ups 4sx4r each side Archer rows 3sx6r each side Reverse flyes 3sx15r Ring curls 3sx10r each side Neg. If your biceps don't feel like they're getting enough of a workout but your forearms stop you from adding weight, it might be time to isolate with some forearm/grip exercises like dead hangs. Lifting heavy and minimizing strap use will force your forearms to grow without We would like to show you a description here but the site won’t allow us. Step-by-step exercise guide, video, and form tips. Here’s how our pros and experts train them. I have a wrist roller at home and when I use it I get a really nice burn and feel like it's working the muscle out good. Is this true or are there better alternatives to forearms/grip strength? Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. They do but not as well as bodybuilding specific forearm work. This will give tremendous size gains and would be what I recommend. 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. Some do them for forearm accessory work. He suggested utilizing reverse curls essentially to exhaust the forearms causing more strain on the biceps. r/fitness is remarkably helpful. Plus balance is helpful for joint health. Bigger biceps with Gymnastic Rings Happy Saturday everyone, I would appreciate some help, this is my current Pull routine: Pull A Adv. He goes into detail about the muscle groups that make up the forearm and how to train them. Learn how this move can target your forearms for more balanced arm development. It's like painful twitch. My left arm is The brachioradialis is a pretty big muscle, and growth of this muscle makes your forearms look a lot bigger. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Mar 8, 2024 · To build bigger forearms, all you need are three forearm exercises: reverse curls, wrist curls, and wrist extensions. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. g. Especially with the extensors of the forearms. Thanks! Jun 27, 2025 · In a recent Reddit thread, natural bodybuilders discussed the most neglected muscles in bodybuilding programs—agreeing that forearms are the most ignored. Granted, I do all my back exercises unassisted and do suicide grip where I can, so my forearms were starting to get defined anyway. Oct 3, 2017 · 9 Experts Share Their Best Training Tips I lift hard and I can crush you. 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. Although I've admittedly neglected the smaller muscles like radial/ulnar deviation, supination, and pronation, all of which I train through levering. 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. It's one of my favorite exercises and I attribute a lot of my forearm growth to it. 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. amo7i 0si wbgy la4ber v3uxb xbb hhvb gccn x3mc pn