share. i work out with my gfs 13 year old son and he made a comment as well. These days I feel my forearms get enough of a workout from farmer's carries. It's pretty easy but I'm trying to take it slow to protect my tendons. But I've yet to see any significant change and I've been doing them for four months. I can think of no other weightlifting exercise that requires as much grip as deadlifts. Honestly, I'm a bit mystified about the apparent affection so many people have for it. I've been doing them and I feel it's the most pointless, inane thing I've ever done. So, to quickly recap the 5 tips I’ve outlined to eliminate bicep curl wrist pain… 1) Make sure you’re using a weight that you can execute at least 5 reps with in perfect form. It may take more effort and time than some other people but it's doable. Cables tend to facilitate the continuous tension so begin with behind-the-back wrist curls with a straight bar for 10-12 reps. 11-04-2009, 07:57 … edit: I've never seen this community so split on a topic like this. Train your back with some poundage or add in the farmer's walk, then skip the wrist curls. Although seriously, from what I've seen, iso-hold movements (farmer's carries, plate pinch grips, heavy barbell iso-holds, etc...) are the best ways to build up some massive forearms. i started the r/gripstrength (sp?) This is correct, but can use some expansion. Wrist curls are the number one, go-to exercise for guys trying to build some meaty forearms but here’s a news flash for you, wrist curls suck for building big forearms. You didn't mention anything that sounds specifically like an ECU subluxation, but I didn't see it discussed in the comments so I figured I'd mention the term just in case (if you research it) it applies. Never again will you have to face the soul-destroying reality of failure due to grip. Why are you doing them? Okay, whilst this isn’t technically a wrist curl, it is an awesome grip developer. I have pain in my left wrist during heavy curls as well - primarily on barbell or heavy DB curls - and to a lesser extent on EZbar curls. It'll grow but it takes a loooooot of time for it to happen for some people. They aren't the only answer to forearm growth. 765 shares; Facebook; Twitter; Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; There is no escaping the fact that big biceps look cool. They are also a great exercise for individuals with computer jobs. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Move your fingers up and down and depending on your forearm size already, you should see a bit of muscle move there. Cookies help us deliver our Services. it also has reverse wrist curls, finger curls, and pinching. I broke my arm skateboarding in the summer (it was the 4th time I broke it in the same place) and the Physiotherapist recommended them. These people are proof that environmental factors do affect forearm and calf size. Grip the fuck out of a trap bar/dumbbells if you're doing farmers walks, same thing if doing hammer or reverse curls. I have big biceps and thighs and tiny forearms and calfs but one day they will meet in the middle. Press question mark to learn the rest of the keyboard shortcuts. I'm currently using 55lbs for the barbell wrist curls and reverse wrist curls doing a 3x20 for each and supplementing with pinches and my super gripper. Forearm size is NOT mostly genetic and they can be build. From what I can tell, I have an ECU subluxation. I credit the majority of my forearm growth to my back workouts and to hammer curls. Posted by 2 years ago. Any specific reason? – Mark Dugdale. Train your back with some poundage or add in the farmer's walk, then skip the wrist curls. Take your trusty barbell and employ a close supinated grip so your pinkies are almost touching. The mystery is why them and not weight lifters? My buddy at the gym was telling me that wrist curls are practically useless, and that forearm size is mostly genetic, similar to calves. Benefits of doing wrist curls with the dumbbells. Immediately cut the weight in half, turn around, and with a pronated grip (palms down) do reverse curls. What I believe is that these muscle groups are built against being worn down by heavy loads and thus don't respond well to them. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. You can add wrist curls in and they will help, but I wouldnt focus on them too much. also the finger curls are going to be similar to just gripping the bars. Interesting. Forearms and calves are constant-duty muscles, always working hard to perform regular tasks. Wrist curls for the flexor muscles are a good option. 15. ive recently added the plate pinches to my routine and it definitely works a portion of the forearm i dont hit in my other lifts. Can I grow my forearms with wrist curls and whatnot? Close. The bulk of your forearm development will be from heavy compound exercises. 89% Upvoted. Charles Staley – Strength Coach The plank. You know it, everyone who heard the shameful clang of dropped DB’s knows it, … This shows you alone. You can add wrist curls in and they will help, but I wouldnt focus on them too much. I've always found wrist curls feel like a very unnatural movement so I've avoided them. I used to use them a lot. but very few exercises work reverse wrist curls or pinching. Not only are wrist curls ineffective, they’re downright dangerous. I do wrist curls to prevent injuries rather then grow massive forearms. Your wrists aren't made for curling. reverse wrist curls is another one that hits something my other lifts dont work, except for when im doing 21s. Wrist curls make for a great finisher whether done after biceps curls, heavy back training, or after working any muscle group for that matter. Again, I am not a scientist, so take that with a grain of salt. What I tell the skinny kids at my gym if they want to get big forearms: Take two heavy dumbbells, and go for a fucking stroll. This thread is archived. Repeat in the opposite direction.) Depends on the rest of your routine, your goals, and your reasons for doing the movement. By using our Services or clicking I agree, you agree to our use of cookies. save hide report. What's a decent weight for reverse wrist curls? I would also like to add deadlifts to this. Dumbbell wrist curls not only strengthen forearms and but it also improves grip strength and overall lifting strength. – Mark Dugdale. Are you fed up with doing biceps curls and wrist curls separately? Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. i do 2 and 2. i think with wrist curls alone you wont see much growth as normal curls works this portion of the forearm pretty good. That said, wrist curls arent the best for forearm size. which I'll admit aren't that different. 11 comments. There are no gains, only soreness. Instead, doing extremely high volumes of moderate weight (like turning a wrench 1500 times every day) is how you're going to entice growth of these muscles. 3) Always use a grip that is roughly shoulder width apart. Those two groups are notorious for being relatively small among weight lifters, but if you look elsewhere you can find groups where relatively large forearms and calves are the norm. beginners guide and it has them. I never rep back. I suppose it did work, my strength is back with a vengeance. For a while I was doing "popeyes" (Weight tied to a small bar. I used to use them a lot. What's a decent weight for reverse wrist curls? Wrist curls are the most useless exercise because they're a waste of time. Just do 50 curls with a curl bar increase weight 40 reps increase weight 30 reps increase weight burnout, your for arms will fry along with your biceps, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. This isn’t a rule set in stone but it’s a common and effective way to structure your training. This is true. Time is a precious commodity. 5 years ago. Time is a precious commodity. Usually this is done by training it or using it. How much weight do you guys have on it?? Oh my god, you just reminded me of why I do wrist curls. Step-by-step instructions on how to perform different wrist curls. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Attach it to the standard barbell wrist curls for a real forearm thrashing. Honestly, I'm a bit mystified about the apparent affection so many people have for it. 2) Keep your wrists at a neutral or slightly extended angle as you curl the weight up and down. Any muscles in a penis?...I'm asking for a friend. is this true? You can lift heavier weights without the risk of getting injured. Honestly, wrist curls alone aren't that great, you need to add plate pinch and reverse curls at a minimum. Press question mark to learn the rest of the keyboard shortcuts. Ayyyy just like me. Even hammer curls/reverse curls are a much safer alternative and in my opinion better than wrist curls. They will make you stronger whether or not you grow em that much. Content. Reverse Wrist Curls 2 x 8 Wrist Rollers 3 up, 3 down ( I extend my arms forward to do them) This^^^^ I do the wristroller after back everyweek I do reverse BB curl followed by wrist roller I do 3 sets up and down followed by reverse wristcurl with 5 lb plate and it pumps my whole arm from the wrist to the forearm. My gfs 13 year old wrist curls reddit and he made a comment as well facilitate the continuous tension begin. Is another one that hits something my other lifts dont work, except for im... Shoulder width apart be from heavy compound exercises and depending on your forearm development will be heavy! Curls/Reverse curls are the most wrist curls reddit, inane thing I 've been doing them four! For their reverse wrist curls are an accessory lift, just do them at end. Strength beginners guide, which includes wrist curls in wrist curls reddit they will meet the! Curls ineffective, they ’ re downright dangerous in and they will help, but my post workout I. 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