Forearm curls cable reddit. May 5, 2024 路 Forearm curls are a fantastic isolation exercise that effectively targets the muscles in your forearms. It replicates incline dumbbell curl but in a standing position with a cable machine. Jul 5, 2024 路 In this comprehensive guide, we will delve into the proper technique, variations, and benefits of forearm cable curls, empowering you to maximize your workout results. 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 Just do preacher curls with an EZ bar. Currently on the Reddit PPL and for curls it suggests 4x8-12 of both the bicep and hammer curl. Hammer curls are great, even safer and more effective on a cable. 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. Reply reply So I've been meaning to train my forearms/grip strength, and I hear wrist curls are the way to go. Hammer curls are a great exercise as well but I can’t get the same pump/stimulus in forearms doing hammer curls as I do with reverse cables. Nov 11, 2022 路 If you’re experiencing forearm pain when curling, give these 4 helpful fixes a try to reduce it (hint: you’re probably doing bicep curls wrong). Think front raises. You can get a better stretch if you do curls on an incline bench (or any position where your arm ends up behind the torso). Hammer curls work the brachialis (underneath your bicep) and your brachioradialis (in your forearm). 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). 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. Cable curls vs dumbell curls? Hey guys, I was wondering if there were any advantages/disadvantages to either cable or dumbell curls over the other? I've found that, for some reason, it's easier to curl heavier, and maintain proper form, using cables rather than dumbells. trueNo idea what it’s called but one arm cable curl where you face away from the machine and hand starts behind you. In addition, tried to work in some lightweight forearm strengthening exercises. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Fully pronated grip targets brachialis, wrist extensors and the 2 pronator muscles. With the dumbbells, I can lean against a pad and perform hammer curls strict while the cable version provides constant tension throughout the range of motion. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. I know it's not a minor fracture or any thing like that because I had one in Forearm Exercises You Should Be Doing 馃敟Cables Davis Diley 2. David Horne uses seated wrist curls in the sidebar Basic Routine so I'm not sure when this sub started recommending standing wrist curls. Good form mate! I am gonna try this too as I have never gone heavy on bicep curls. Opinions on Unilateral Cable curls with arm behind the body? (Bicep starting in the lengthened position) We would like to show you a description here but the site won’t allow us. my bicep day is shared with back day, so after all the heavy pulling exercises and i come around to biceps my grip is sometimes shot to hell and wrists get We want the forearms flexors to be massacred before our biceps works. A regular gym rat sdtrict can curl 15kg, maybe 20kg per arm, but 150lbs armwrestlers who have like toothpick arms regularly curl 20-30kg per arm and 30+kg on a backpressure cable machine, which is really impressive, most bodybuilders who can bench 136+ kg and deadlift 200+ kg cant do these lifts. The captains of crush are good for grip strength but don't do too much to actually develop the size of the forearms. I'm doing wrist curls super setted with reverse wrist curls for 5x20 3 days/week. 5kg/27. One of the perks of doing one arm cable curls in my opinion is that it's a peak contraction movement, and it takes your bicep through that last bit of motion at the bottom of the movement. Helps focus on contraction without easing up on tension. Are cable curls just as effective for building muscle, and are they harder or easier than machine bicep curls? I noticed people saying this sub now recommends standing wrist curls in this thread. This rid me off my elbow tendonitis in about 2 weeks. Almost all curls work your biceps, it's literally the muscle that does the process. Take your upper-body workouts to the next level! There are numerous threads debating the merits of doing specifc exersises with dumbbells vs cable machines, and the highest rated comments are always about how both are good but different, force vectors, angle of peak resistance, etc, etc, etc. I feel pain in my bicep when i do bicep curls like it is going to tear but it never does. 5kg for 3x8? 15kg 3x5? Progressive overload or shocking the muscle with drop sets will also likely stimulate growth. May 20, 2024 路 The reverse barbell curl is one of the best exercises for adding forearm size, particularly in the meaty brachioradialis. Deadlifts, rows, chin/pull up, and curls which are programmed into most strength routines all work the forearms and grip to some extent. It's difficult to explain but feels as if there is a nerve that is being stretched. Concentration Curls: 25lb 10reps > 30lb 10reps > 35lb 5reps > 40lb 5reps > 45lb 5reps > 45lb rep to failure Life fitness Biceps curl (one arm at a time): 2 warm up sets at 10 reps > Increase by two plates after every 5 reps until failure Bicep Cable Curls: 2 warm up sets at 10 reps > Increase by two plates after every 5 reps until failure I have skinny forearms, last few weeks i have done forearms 2x times a week, farmer's walk barbell curls (like bicep curl but reverse the wrist) and a few others, i'm hitting new max weights in chest and back because of this and the forearms splints are gone. I focus on slow /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Reply reply thomasatnip • Baysian curl I think Reply reply stealthw0lf • Of course your biceps aren't used during hammer curls. day and switvh things up pccassionally I feel like during bicep curls / preacher curls (to a lesser extent) and chinups, my forearms are what stop me from doing more reps? They feel exactly like they are the muscles being engaged, and my biceps don't feel the pain nearly as much as my forearms do (my bis do get ache after each exercise though) Wouldn’t recommend overhand grip, they are more of a forearm curl than anything else. throw on some wraps when your wrists start bothering you. Which is better for long term and for more of the forearm. An EZ is useful for mainly arm exercises, skull crushers, bicep curls etc. If you don’t feel like reverse curls are hitting your extensors enough do wrist roller focusing on extensors. 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. Granted, I do all my back exercises unassisted and do suicide grip where I can, so my forearms were starting to get defined anyway. I was able to recover 100% by massaging the tendon and general elbow area and doing "Tyler twists" with a towel. What I mean by those is the inside one faces your body when standing in a neutral position and the outside one faces outwards. What drastically grew the size of my forearms was doing sit down cable rows, using hand grips with long straps attached to the cable. I started doing cable tricep extensions with really light weight (something like 3-4x30) and hammer curls as a warm-up for my pressing days, also stopped doing any movement that caused pain. Don't do any movements that put great loads on the extensors and tendon Just like the title says; I started lifting about a year ago and have put on 20-25lbs since. Your palms have to be facing upwards to use your biceps in a curl (more than a tiny bit). You think I can do this? Reply reply rdx_dragon • Maybe try warm up sets and see how comfortable the weights are instead of directly jumping to 20kg , and check if you are comfortable in lifting 15 and 17. I do twisting curls on an incline bench and EZ Bar curls with chains in order to keep more weight at the top of the lift in order to avoid overstressing my elbows. I basically had an arm pump going before moving onto the workout. . But how do I do that? Let's say I want to hit my biceps today. Cable curls - keeps constant tension on the bicep. Brachioradialis are best hit with hammer grip. For me persinally, I think reverse EZ Bar curls and heavy across the body hamner curls really blew my forearms up but I do a variety of things on arm. I do no direct forearm work (other than hammer curls) and my forearms are one of my best parts. 10-30 reps to failure, squeeze the shit out of the bar. After finishing a few different exercises that should be hitting my biceps (hammer curls, crucifix curls, 7x7s, etc) my biceps are hurt, but the workout pain is almost doubled in the surrounding areas. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. From a purely anecdotal point of view, I've had success with one arm cable rows and face pulls improving shoulder health. Depending on the cable pain from wrist curls When I do full range of motion wrist curls I get a really splintering pain in the ulnar side of my wrist, i tried resting it and not doing full range wrist curls and it’s kinda gone away but now when I do arm wrestling range wrist curls I also get pain sometimes. 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. Jan 13, 2024 路 Discover the top 5 cable exercises for forearms to build grip strength and size. I do a dedicated arm day and hit the forearms again at the end of back day . 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. Or all of the above. I do deadlifts, RDLs, and barbell rows, and in my opinion those do enough to grow my general grip strength in addition to forearm definition. Supinated curls will work the “inside” forearm muscle and pronated ones the “outside” one. If I can do ten, then I add a small amount of weight. New comments cannot be posted and votes cannot be cast. Good stretch at the bottom, full contraction at the top. 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. I used to use them a lot. trueI spent the longest time screwing around with a dozen different variations of arm exercises, unique sets and timing, and didn't see any special progress. I'm talking devoted arm days, with a lot of exercises. 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. Any ideas on how to fix it? Its hard to ruin form here as your arm angel and wrists are next really comprimised. The mind-muscle-connection with standing barbell curls is much easier to obtain. 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. Further wrist alleviation can be achieved, atleast in my experience, is dumbell wrist rotation. Tip: I sometimes train forearms during The issue of forearm pain when doing biceps curls, particularly when using a barbell, seems to be a fairly common one. Will it benefit? 2. I'll do drop sets at the end of my workout with the BtBCCs and you get a really great burn and can squeeze the fuck out of it without any risk to your wrists. I'm finding that with curls my forearms end up taking most of the load (which is great for my forearms, but for bis not so much). I'd also add in finger curls, they're low effort but my forearms blew up after doing them. I do those on back and leg days, and on arm days I'll do hammer curls and wrist curls (although with a dumbell, cable is probably better but I just prefer dumbells for availability at my gym). To work your bicep you have to be turning your hand upwards, or curling with your hand turned upwards. Biceps I like doing cable curls, standing curls, finish with hammer curls. But what do you think is the single best workout to target my forearms? 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. I believe the pain is due to the fact that I have incredibly weak forearsm proportionally to the rest of my body (I don't play any sports or do anything that would exercise 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. However, in recent months I have become acutely aware of pain in my forearms when I do certiain exercises such as bicep curls. What I recommend in your case is, as others have suggested, rope cable curls. It all depends too on what you're working out for. Then each day I'll do isolation exercises for different muscle groups. 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). If you let your forearm heal up for a month or so it’ll pass and you can get back to your regular straight bar curls, just don’t keep pushing it. It however it is not as effective as straight bar curls, but much more effective than not doing curls because straight bar curls fuck your elbows up. www. IMO working the flexors will really give you the meaty forearm look. Jan 8, 2022 路 Discover how to perform a cable wrist curl and its many variations with perfect form. I just want big juicy forearms, a department in which I am really lacking. Also, are you stuck at the 3x10 rep range? Have you tried doing 12 or 15 reps at the same weight? Have you tried 12. If you’re looking to build a well-rounded forearm and improve your grip strength, this exercise is a must. Preacher curls target the biceps muscle in the stretched position. I am not trying to use these for biceps as I am doing other curls for that. 5lbs So the next step for me would be to overload to 15kg/33lbs. Do em individually with each arm OR with one of the W bars, but with how you described it the single arm movement would be much preferred. 21's, zottman curls, hammer curls, wrist curls, overhead presses, bench dips, etc. They will grow far more effectively from progressive overload in dynamic movements than isometric holds. or curls where the upper arm is supported just like preacher curls but at a longer length, either with machines, cables, dumbells etc ideally it shouldn't be too hard to get a great contraction like I do with other cable curl variations but I haven't figured it out so I don't do em. Hammer curls still hit all of the elbow flexors pretty hard (brachialis and biceps), which is why you should be able to use the most amount of weight on them. 46 votes, 86 comments. Any ideas what causes this? 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. redditmedia. truei use wrist-wraps for curls on the high-strain sets to keep em locked and avoid any wrist bending, and get the bonus of pain-relief from the compression. Not to say that regular dumbbell curls aren’t good, but objectively cables and machines with even resistance profiles that allow you to move based on the particular muscle fibers and mechanics of that muscle, it will objectively be better than redditmedia. Gives my forearms a great pump. 55M subscribers Subscribed Pull: Deadlift 1x5 (lots of progression warm-up sets), Weighted Chin-Ups, Seated Rows, Cable Face Pulls, EZ-bar bicep curls Leg: Squat 3x5, Hamstring Curl Machine, Glute Press Machine (this thing is the bane of my existence and works glutes, quads, and calves), Weighted Planks 3x30-60 seconds Doing unilateral rows on a cable stack as well as cable curls have much better resistance profiles. That's what I do when I want to work on the brachialis muscle. Straight bar cable curls are also not possible, since I technically have to twist my arm to properly grab the bar. The supinated ones are for gripping and squeezing, the pronated ones are for extending the hand. When I perform them, I like to set the cable up at hand height to get the See full list on fitnessvolt. I found I can still do hammer curls fine, and sometimes cable curls don't hurt. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Plus, don't miss the full workout if you want to make some gains! I just took it very easy on my biceps for around a month, did hammer curls, weighted chin ups and cable rope hammer curls as substitutes. Thanks Hammer curls hits the brachiradialis that is both an elbow flexor and a forearm muscle. interested in the shoulder-health aspect of them but anyway just curious if there is a better option for forearm hypertrophy specifically In fact the hammer curl is probably more effective than the reverse curl due to the brachioradialis having a tendency to pull the wrist into neutral from either the supinated or pronated position, but by doing reverse curls you basically remove the biceps as a point of failure so you tend to get a far better forearm workout. Start gentle and do slow reps, watch some videos. com Jul 19, 2025 路 Build stronger forearms with the Forearm Cable Curl! This isolation exercise targets the forearm flexors, improves grip strength, and enhances overall arm definition. Try every single type of curl, literally. 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) In terms of solely muscle growth / getting larger forearms what kind of set/rep So I have finally reached 2x12 on dumbbell bicep curls with 12. Cable wrist curls are great. Biceps (not high volume) -seated supinated grip dumbell curls -standing EZ bar curls -cable curls Cable curls can be somewhat rough on the forearms which is why I do that at the end of the workout Hammer curls, normal and neutral pull ups, pronation curls and reverse curls with a ez bar. My arms are extremely weak as I can only curl 30kg on a bicep curl machine. So I've started to incorporate some Cable Stuff on my Cardio day between Machines for a bit of an extra workout to my Arms and Chest on lighter days and doing Cable curls was interesting as I found I couldn't lift as much doing it as compared to the Barbell. For shoulders I like machine OHP with a setup that keeps my arms more in line with my sides, 8-20 reps here. Some people just cannot do certain types of curls without pain (straight barbell curls are the most common that people have issues with) Try varieties of cable attachments, 2 hand vs 1 hand, dumbbells, different machines, etc. I'll probably add it to my rotation. I love cross body hammer curls but reverse curls give me irritation, whereas the cable counterparts do not. Tried it out, it's an awkward movement at first, but when you can figure out how to isolate the muscle, it's an amazing pump. Dec 30, 2024 路 Quick Overview The forearm cable curl is a compound exercise that primarily works the flexor muscles of your forearms, including the brachioradialis, flexor carpi radialis, flexor carpi ulnaris, and palmaris longus. 6-8 sets of all three exercises supersetted = ridiculous forearm pump, you’ll look like popeye. Should I do that or replace them with cable curls? P. Hammer your arms. So in my opinion hammer curls are worthwhile. On the Biceps Curl machine, how much am I lifting per arm? Is the amount on the weight stack split across both arms or is that per arm? Yea my right forearm is bigger then my left forearm from all the writing I did when I was a teenager. 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 I have this same problem with my left forearm, the doctor said it's probably the ligaments in my forearm that are broken, and it will take several months to heal. Concentration curls Use a LIGHT dumbbell, probably 50% or even less of the weight you typically use when you perform your regular, bouncy, worthless bro curls. However, in my analysis the biomechanics of seated wrists curls are far better for the reasons I will lay out below. Using a neutral grip bar or handle allows you to target both the flexor and extensor muscles of your forearms. The range of motion is unparalleled from other exercises I've tried. From your experience, which version is more effective for hypertrophy? 31 votes, 94 comments. I do preacher curls but of course if they feel weird do spider curls as they also bias the shortened position. Jun 25, 2025 路 To work on forearm flexion with this movement, curl your wrists up until your palms face you before heading back down to the start of the movement. 5 We would like to show you a description here but the site won’t allow us. I finally decided to just keep it simple, and all I do now is pull-ups, dips, straight curls and tricep cable extensions, all 3 x 8. Good luck and sorry about the poor 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. Most people can do tonnes of weight on the cable crunch, even when doing it correctly. Unfortunately you will need to reduce the work done by your affected arm in the gym for faster recovery. This is why you see many armwrestlers “leaning sideways” while wrist curling with palm up, to make the palm neutral relative to the humerus bone. Personally, I have had the best success with reverse cable curls. I rewrote the dictionary word for word and also the Bible, every edition twice, I even have a signed one, and all the prayers I said built up a lot of those right arm muscles also. May 11, 2024 路 Hello! I need advice on how to correctly perform the Bayesian curl. You can add wrist curls in and they will help, but I wouldnt focus on them too much. The latter groups are in the top of the forearm so this exercise will give your forearm lots of definition. Also, throw in 1-2 sets of forearm work 2x per week like kneeling dumbbell wrist curls and reverse wrist curls on a bench. ) I do pronated curls to work the brachioradialis, reverse wrist curls to work carpal extensors, and single arm cable wrist curls to work carpal flexors. com I do these seated with my cable station at home, I use a straight bar, place my forearms on top of my quads with palms up, and just curl until the bar reaches the fingertips. 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. I saw a Mike Mentzer video where he said close grip lat pulldowns is the best biceps workout. We would like to show you a description here but the site won’t allow us. Been doing forearm isolations 2 times a week at end of workouts. 18 M here. Incorporating cable forearm curls into your workout routine can enhance grip strength, improve wrist mobility, and boost overall forearm development. I am 225 lbs and can bullshit curl 40lbs dumbbells all day but I use 15lbs for my concentration curls. Pick 3 of those 1x week and add 1 to the end of another workout to failure ( i like the cable wrist curls for that ). Bi - machine preacher curl (lengthened partials), arms out curl inward freemotion curl cable shoulder height (dropsets) Forearms - gripper, barbell forearm curl both myorep match We would like to show you a description here but the site won’t allow us. com Arm wrestling, hammer curls, zottman curls, heavy farmers walks, and crush grippers. Even hammer curls have been shown to do a lot of work. By incorporating forearm cable curls into your routine, you’ll not Unfortunately the answer is: it depends. Consider doing some cable curls, hammer curls, seated curls or preacher curls. Filmed at Exile Gym in Baltimore, MD. I lift around 57. 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 Jun 28, 2023 路 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. Triceps I'll do cable pushdowns and overhead press, although that's more of a compound movement. Cool, what kind of exercises do you think work the best. Hammer curls and EZ-curls are supposed to save your wrists, for some people it also helps them deal with tendinitis. S I don’t wanna do both cause my training philosophy is- 2x12 to absolute failure and end with partials (sometimes), so I don’t want to do too much volume Tbh I’d say wrist curls are even more important for forearm hypertrophy than for beginners since the beginners’ forearms might not be used to the amount of work required for heavier compound exercises. However even when practicing proper form, I feel as though when performing bicep exercises I am feeling it mostly in my forearm/elbow area. Forearm muscles are like any muscles. Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. Also, should I do hammer curls so I can get even more work on my forearms, on back/bicep day, when doing lat pull downs and barbell bent over rows, I always fatigue my forearm, but not the brachialis, and that's one of my weaker points, thus the hammer curls. I nowadays do both. In the vid you posted, your chest is taking over. Do single arm cable curls facing the machine do the same as a traditional cable curl? I need a secondary bicep exercise specifically one that focuses on contraction such a spider curl but was wondering if I could do face away cable curls but facing towards the machine if it’d make a difference. Forearm curls and reverse forearm curls are your staples, but I think a roll up weight (a pvc pipe with a string attached to it and a weight at the end is even better. Is this true or are there better alternatives to forearms/grip strength? I personally don't think forearms need to be paid too much attention as long as your exercises are worthwhile (pull ups, hammer curls, barbell curls). I just started gym 2 weeks ago and whenever I'm doing any curls (dumbell or barbell), I get a weird pain in my inner left elbow. Preacher and hammer curls have been the most forgiving on my elbows Also increasing volume on pull ups has helped me buy old forearm strength that reduced any elbow pain from bicep work Hi all Which exercise of the two, farmers walks or forearm/wrist curls, is the most effective exercise for forearm hypertrophy? I’ve done wrist curls in the past personally but never tried Farmers walks, esp. Should I be doing one over the other? 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. Personally I'm not much of a fan of this exercise, but clients love it so I do use it from time to time. Do I do bicep curls with both free weights and I do both, but lately i have been in love with one arm cable curls. Strengthen that first then move into isolation. Is this true, and if so, in what way does the shoulder rotating affect biceps involvement? I got tennis elbow doing heavy cable reverse curls. A word of warning though, many people get wrist pain when doing heavy curls in a supinated position. Keep also in mind that I do Preacher Curls with an EZ curl bar at about 40kg on those Barbell Days also For example on a Barbell I can do Hammer curls only work one part of the forearm (brachioradialis) you need to incorporate wrist flexion and extension to work the flexors and extensors which also make up a large proportion of the forearm muscles. Then you proceed to twist your arms/ forearms holding the dumbell. Delts I'll do a lat db raise and face pulls. I usually get a good pump on my forearms doing exercises for primarily biceps anyway. Anyone know of some technique change Set your upper arm/elbow to your side with your shoulder down and back, keep it immobile while you do the curl. There's good advice on here to fix your preacher curls, but unless you're bent on making them work for you, I'd just replace them with standing barbell curls. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. The only exercise I found that doean't hurt are the alternating DB curls, but I would like to know some more which won't really "damage" my forearm further, if that's even possible. Performing YTW, or YTWLs does have a bit of light weight rear delt movement. In the future, you might want to switch to exercise techniques that employ neutral grip or partial supination of the forearm - EZ Bar Curls, Cable Rope Curls and Twisting Curls. Large forearms usually indicate a strong grip. 5kg for 10 reps on cable bicep curls and ~30 kg on preacher curls including the bar. Also, try relaxing your grip a bit to disengage the forearms and try squeezing the weight up with your biceps. Hammer + Reverse curls develop forearms just fine. You could also do regular standing barbell or ez bar curls using a cable or free weight, and emphasize having your elbows in front of you to get tension at the bottom lengthened position. 1st do 8-10 reps to complete exaustion with your arms and elbows lifted up as high as possible, with your back angled slightly backward and your knees slightly bent. 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. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Ez bar curls, spider curls, hammer curls (one of the absolute most important for biceps no doubt), incline curls, cable curls, tricep pushdown, skullcrushers, overhead extensions, single arm cable pulldowns. Wrist curls with arm parallel to ground or lower, and reverse curls. Reverse Preacher Curls and Behind the Back Cable Curls have been great for me. I like forearm curls on a cable with a D-handle, DB hammer curls, and cable EZ bar reverse curls for forearms. If it's difficult to keep your elbows tucked and hands pronated during standing reverse curls, these can mitigate the issue. 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. 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. First you sit all the way back and let your arms drop holding the dumbells to your side (like the bottom position of a seated dumbell curl). 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? While cable hammer curls, reverse cutls, and wrist curls can work the forearms you gitta switch it up. There was a video of a guy doing cable curls with the arm slightly extended behind him posted on r/BB the other day. Adding loaded carries as conditioning is a great way to increase work capacity and work grip. 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. Hammer curls, cable curls, chin ups and if you can get one, one of those bars with the neutral grip like this one are your friends. One thing I noticed is that the pain is still felt during hammer curls, but to a lesser degree. it's helped a lot. Your starting position can be found by fully curling the cable and walking yourself over the cable hinge (i put it as low as possible to the ground as I can) until the angle from the hinge to your hand has the cable taut, and not pressing against your forearm. I would say buy a straight bar, if your elbows or wrists give you gyp on arm exercises grab an EZ bar. Ok, I'm sold, I should be doing both. Was primarily doing reverse curls with ez curl bar, but started trying farmers carries in addition. Start with single arm (curls, hammer etc) and as a burn out, I do both arms cable curls/preachers (as strongest arm is just as knackered. Hi, ive been spamming these for a few weeks and I have DEFINITELY seen forearm growth. They’re the secondary/tertiary elbow flexors connecting the forearms and upper arm. There are a lot of forearm workouts, and alot of other workouts help with forearm growth. The farmers carries are insane. Like literally leave nothing in the tank. 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