Wrist curl muscles worked dumbbell reddit. May 10, 2022 · The best guide to wrist curls.

Wrist curl muscles worked dumbbell reddit We would like to show you a description here but the site won’t allow us. Aug 11, 2024 · While there is nothing wrong with these exercises, trying new exercises like the waiter curl can be incredibly effective in adding size, strength, and definition to your arms, especially if you have hit a plateau. Forearm training should consist of roughly equal work for both the forearm flexors and the forearm extensors. Reply reply SirVanderhoot • 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. As far as hand rotation, look at a curl bar. Sep 8, 2016 · 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. i think with wrist curls alone you wont see much growth as normal curls works this portion of the forearm pretty good. Jan 21, 2025 · Find out how to do rotating bicep curls, what muscles they work, and more. Slowly lower the dumbbell back to square one under control. These are the muscles that fire every time you grip, curl, or pull. How to do it: Sit on an incline bench trueI'd check your form in the mirror for the dumbbell curl. Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. Jan 8, 2022 · Our tutorial shows you how to do the dumbbell wrist twist exercise for your forearms. Rotating bicep curls are a bicep curl variation where you start and end with a neutral grip and twist the dumbbell back and forth throughout the movement. 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. 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. One of my favorite exercised is single-arm preacher curls where you use an incline bench (or preacher bench) lay your arm flat on it and curl up. For bigger forearms you want grip work not wrist movements. 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). g. Curl one dumbbell at a time while keeping the wrist straight. Reverse wrist curls — targeting extensors for balance Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. Stepping into the Dumbbell Wrist Curl Arena If you have been on the hunt for an exercise that helps chisel your upper body, the Dumbbell Wrist Curl is right up your alley. As far as the popping, you shouldn't be moving your wrist at all. Hope it gets better for you. With a curl bar, or cables, no problems. Located on the front of Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. 5kg/27. Curl the dumbbell upward with palms facing up, rotate the wrists to face down at the top, and lower the weight slowly. Aug 12, 2025 · That is where the name comes from. Also, where at in your routine are you attempting barbell curls? If you are doing them Also, throw in 1-2 sets of forearm work 2x per week like kneeling dumbbell wrist curls and reverse wrist curls on a bench. However, we’ve provided step-by-step instructions for the kneeling barbell variation. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. I've noticed some pain in my wrist lately that hasn't gone away. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. If you don't have pain from wrist curls/reverse wrist curls, they're fine. also the finger curls are going to be similar to just gripping the bars. i would suggest starting with just 3 sets of direct work a week and working your way up, my favorite exercises are finger curls, reverse curls and pinwheel curls. 2. I always aim to get a full squeeze in and do that at least 10 times, and if I can do it longer I will do it. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. You really feel it in your wrist extensors the most. If I curl with a straight bar, I get pain. Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Wrist curls are performed with light to moderate dumbbells, so we recommend working in the 12-15 or 15-20 rep range if you can maintain good technique. Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. Depends on your goals. This, in turn, helps to prevent future—and reduces existing—muscle imbalances. I'm guessing the only difference in that vs a 30 lb barbell curl would be I can focus more on my weaker arm, which would be my left arm. Exhale as you slowly curl the wrist (Flexion: Inside – Extension: Outside) through a complete range of motion without discomfort. In the image below, you can see the The towel allows you to train a hammer curl at the bottom of the rep, then supinate as you come through the rep getting the benefits of a regular dumbbell curl at the top of the rep. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. Jan 8, 2022 · The lower arms need more than just regular forearm curls to reach their full potential. So I have finally reached 2x12 on dumbbell bicep curls with 12. Do them with the thumb to train the thumb flexor muscles also, and use dorsalflexed wrists/pull them back and upwards throughout the entire movement to maximally activate all the forearm muscles (reverse curl pretty much hits every single one very nicely this way!). 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. It's smart to train your muscles in different ways so they can perform efficiently through a variety of range of motions. The wrist, hands, and forearms typically do a lot of work throughout the day, so you may need to use a high rep range to fatigue the target muscles. They have caused pain in my wrist joints. It is more of a natural motion. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. You can also add Fat Gripz, if you want, which works better with dumbbells than barbell. The muscles controlling the wrist are small compared to the deep finger flexors which make the bulk of the forearm. Let’s talk steps. Apr 23, 2025 · What Muscles are Worked by Dumbbell Wrist Curls? Dumbbell wrist curls are an isolation exercise, meaning that they are only meant to target a single muscle group - this of course being the wrist flexor muscles on the inner section of the forearms. There are a lot of ways to do curls that will work your forearms and different parts of your anterior brachial muscles in a variety of combinations. Let’s get you going. Follow our step-by-step instructions and tips. Incline Dumbbell Curl Places the biceps in a stretched position, shown to enhance hypertrophy. 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. Yes it will work your forearms but only if they're not strong enough. Personal choice and the chance to mix up movements. 3. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Jul 29, 2018 · This is your starting position. A wrist curl is the same idea, but you’re using your wrist flexors (the meaty muscles on the inside of your forearm) to bend your wrist. Muscles worked: Biceps brachii, brachialis. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. i got really fucking tired of failing out on deadlifts because of my grip. I rotate in preacher curls, cables, barbell, dumbbell, standing, etc. Also, see the amazing benefits and alternatives that are on offer. My question is: how does this effect the triceps? Never seen anyone doing incline curls like this before & they don’t look particularly effective. He's half right. Train both with barbell reverse curls! Cable exercises are nice because the resistance is the same throughout the movement when compared to a dumbbell where your muscles and gravity leads to changing resistance, but it just felt unnatural to me. Also, learn about the handy benefits and alternative exercises. So, It is an isolation exercise. 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. Any exercise/rep range you skipped for a long time will show faster results. Deadlift is not a "forearm exercise". Jul 12, 2025 · Confused about finger curls versus wrist curls? We break down the key differences, muscle activation, and benefits of each for your forearms. This popular workout has a laser-focus on your abs, glutes, and particularly, your biceps. I’ll show you the step-by-step technique and reveal some crucial mistakes that you Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. The main muscles developed during plate curls are: Biceps brachii – known as the biceps for short, this is arguably the most well-known muscle in the human body. Do whichever feels best. Try regular Hammer curls and also pinwheel curls. Beyond these 2, the preacher curl is also amazing and cable curls offer a nice constant tension you can’t get otherwise. I said "my friend always asks what forearm exercises I did" which implies isolation. r/fitness is remarkably helpful. See how the exercise is performed, and which muscles are worked. I'm not as focused as some of you on grip strength training at the moment. Instructions for the dumbbell wrist curl exercise. But there's no reason you shouldn't do all three. Do dumbbell exercises, which tax your forearms more than their barbell counterparts (e. If you do a wrist curl with your palm facing down, and thus your pulling your knuckles back towards your elbow, your loading your outside forearm muscles, which is good for balancing out the muscles in your forearm. Reply reply mattlikespeoples • Muscle push Reply reply More replies Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. As I sit on the computer a lot either for work or any other stuff, I really don't do "sets". Contrary to what most people think, the biceps dumbbell curl doesn’t only train your biceps peak. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. I just want big juicy forearms, a department in which I am really lacking. 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 Unfortunately you will need to reduce the work done by your affected arm in the gym for faster recovery. I am currently taking a break from them because they seemed to aggravate tendinitis in my medial elbow Hammer curls is my vote. That means they only involve movement at one joint. and I also do drop sets with reverse curls and dumbbell wrist curls. And all you need is a pair of dumbbells. Be sure you aren't using your back or swinging with your neck. It has angles to place hands in a better position for the exercise. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Aug 11, 2024 · Plate Curls – Muscles Worked Plate curls are an isolation exercise. But with concentration curls, I can barely do 50 pounds. whenever I start my arm days with forearms it gives them an insane pump Aug 11, 2024 · Muscles Worked Wrist flexors Wrist flexors are located on the palm side of the forearm and include several muscles that help us to curl the wrist. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. What I mean by those is the inside one faces your body when standing in a neutral position and the outside one faces outwards. May 10, 2022 · The best guide to wrist curls. On arm day I start with overhand deadlifts at a weight I can manage 8-10 reps/set before my grip gives out. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. Don't do any movements that put great loads on the extensors and tendon (reverse curls, hammer curls, doing anything grip related basically; deadlifts, pullups) and use lifting straps. 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. They work the finger flexors, and involve the thumb a bit. 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. I was thinking it may be best to just get a 40 lb in that case. I did reverse curls for a while using a bar and a cable machine. . Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Anyone know of some technique change Trainer Tip: Rotate your wrist slightly outward at the top to increase peak biceps contraction. Wrist curls and reverse wrist curls worked for me. dumbbell bench press vs barbell bench press). You might also want to spend some effort on your ability to wiggle your hand left and right. Lower slowly, alternate arms. I workout primarily at home and right now, I can curl 15 lb. 5lbs So the next step for me would be to overload to 15kg/33lbs. Nov 21, 2025 · Dumbbell Workouts A personal trainer says you should be doing these six dumbbell exercises to build strength all over Strength Workouts An expert trainer recommends these five dumbbell exercises for a comprehensive full-body strengthening workout Dumbbell Workouts An expert trainer says these are Aug 13, 2023 · The wrist curl exercise involves multiple wrist flexor muscles located in the anterior compartment of the forearm, such as the flexor carpus radialis, carpus ulnaris, and palmaris longus. Our complete guide to forearm curls covers the form, common mistakes, and benefits. 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. Why it works: The incline angle stretches the biceps under load, which research shows may amplify muscle-growth signals. I have had bad experiences with wrist curls with dumbbells. Wrist curls can be done standing (with your arms hanging down) or seated (with your forearm resting on a horizontal surface, such as the top of your thigh, palm facing up. While during cable curls you have constant tension forcing your bicep to work harder and it produces a better pump. Tons of grip sport athletes, wrestlers, bodybuilders, etc do them. These exercises build the muscles on the front and back of your forearms, so if you’re lifting for muscle mass or looks, wrist curls will help you to get a meatier-looking forearm. Unlike a regular bicep curl, which involves turning the wrist into a supinated position, hammer curls keep the wrist neutral. Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. This guide, which covers the palms down dumbbell wrist curl, focuses on the often neglected extensor muscles. Also just because an exercise hits a certain muscle group doesn't mean you are targeting it well enough for it to grow. How To Do The Barbell Wrist Curl There are several different ways to do the barbell wrist curl. Jun 14, 2016 · 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. And then you can bunch up the towel as much as you want to train grip at the same time too. If you’re going to do incline curls, you should be doing them not curling the weights out to the side, but up and down in front of you. 6 days ago · Zottman Curls Zottman curls combine the benefits of traditional curls and reverse curls, making them ideal for comprehensive forearm workouts. For instance, if you are doing dumbell concentration curls, there is a pause at the bottom of each rep and the tension is releived. 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. Supinated curls will work the “inside” forearm muscle and pronated ones the “outside” one. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. true you dont need it, but it helps a lot with size and grip strength. I prefer sledgehammer levers for direct forearm work. Strengthening them pays off in the gym, at work, and even while carrying groceries. I usually do wrist curls and reverse wrist curls for forearm workout. 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. They include wrist curls, wrist rotations, hammer curls, etc. This change in grip makes it so different parts of the exercise engage your upper and forearm muscle in different Do you mean a single-arm dumbbell curl or a barbell curl with both arms? You appear to have noticeable bicep development so I imagine your absolute strength output isn't what is holding you back. I have had bad experiences with wrist curls with dumbbells. Learn to perform the Dumbbell Neutral Grip Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. They worked for me but only once I started doing higher reps. This exercise works the flexors and extensors in the wrist, which are important muscles for holding, lifting, and even typing. I have been training pain free using a wrist roller and highly recommended it! My grip doing deadlifts has become dependable. Here are my current numbers: Wrist Curl: 3x8-12: 100lb Reverse Wrist Curl (Dumbbell): 3x8-12: 20lb And?" is definitely possible. I can deadlift 315 for reps using just double overhand grip but to people just starting out they might not even be able to deadlift 135 without Mar 13, 2025 · (1) Muscles Worked: Brachialis, brachioradialis, biceps brachii. 31 votes, 94 comments. You're still completely missing the point but that's ok. Farmer's walks do not work the wrist flexors or extensors as wrist curls do. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. Could this be related to the wrist curls? EDIT: wow. but very few exercises work reverse wrist curls or pinching. I feel like the reasoning is because the muscles worked by behind the back wrist curls were underdeveloped in myself, and the opposite was the case for reverse curls. Alternating Hammer Curl Muscles Worked: Brachialis (deep biceps muscle), brachioradialis (forearm) How To: Stand upright, hold dumbbells at your sides, palms facing each other (neutral grip). May 31, 2017 · If you do a wrist curl with your palm facing down, and thus your pulling your knuckles back towards your elbow, your loading your outside forearm muscles, which is good for balancing out the muscles in your forearm. Add these wrist curl variations to your workout routine to reap the benefits. Currently, I'm following the PPL plan from r/fitness and I've been adding grip strength exercises after that workout. If you do have pain from them, we can How is it that I can curl 35 pound dumbbells for reps with good form, yet my biceps look like the are made out of bags of water. They've never bothered me before. 3x13-15 dumbell sets to failure while keeping my form proper. Mechanically, rotating your wrist provides more contraction in the biceps but the added benefit is marginal compared to pulling it straight up and down. 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. However the main difference between the two is constant tension on cable curls. If you did never direct forearm work, anything will lead to hypertrophy in the beginning - wrist curls, hammer curls, overhand bicep curls, farmers walk, overhand deadlifts, overhand chinups I think the only 2 exercises I can definitely say will grow the shit out of anyone’s biceps is the seated alternating DB curl and some sort of hammer curl. In the case of the curl, in which the only difference is a handful of degrees of supination, effective strength between exercises is approximately the same, thus the total muscle mass responsible for the movements should be about the same, and the stimulus to said muscle mass should be about the same. im also trying to get those larry scott forearms (one day). Take a breath and go again, bro! Read our barbell wrist curl guide. They're called Zottman Curls, simply curl a dumbbell and instead of bringing it down how you usually would, rotate your wrist at the top and bring it down with resistance on your forearm. And we know that when you turn your hand into pronation, it becomes a "forearm curl" and it primarily works your brachiallis and forearm muscles. Totally different muscles, both make the forearm larger. If you want to target mostly biceps, keep the distal part of your arms (forearms/wrists) supinated (aka palms up). There's definitely a difference in what muscles are worked. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. 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 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. thanks guys! A community for Redditors to discuss any topics relating to general fitness; with an emphasis on barbell & dumbbell lifting, as well as calisthenics (bodyweight movements). However, despite this, they still manage to use several upper and lower arm muscles. Should I do that or replace them with cable curls? When you're training your biceps, you're training these muscles that do these actions in the concentric phase: Brachialis = main elbow flexor Biceps brachii = elbow flexion + supination Brachioradialis = elbow flexion + end of range pronation/supination Pronator teres = mostly pronation + a little elbow flexion So in saying that, you can see what will happen when you alter your wrist during Oct 3, 2025 · Anatomy — What Do Wrist Curls Work? Wrist curls muscles worked — forearm flexors (flexor carpi radialis & ulnaris) The dumbbell wrist curl directly targets the forearm flexors. I do no direct forearm work (other than hammer curls) and my forearms are one of my best parts. Bending is at elbow, not at wrist. Palms up / palms down works different muscles. That said: Hammer curls will give you the most benefit in your everyday life. I can hammer curl around 80 pounds for one arm. Moreover, the wrist curl Read our dumbbell standing wrist curl guide. Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. Jan 8, 2022 · The single dumbbell wrist curl is a fantastic isolation exercise for the forearms because it ensures that each arm receives equal work. You could argue that barbell curls force your hands more into a supinated position which has been shown to be more beneficial for bicep development. Learn how to do this exercise, the muscles worked, and the main benefits. This small shift completely changes the muscle recruitment pattern, making hammer curls an extremely effective upper arm and forearm exercise. The supinated ones are for gripping and squeezing, the pronated ones are for extending the hand. Nov 7, 2024 · Muscle mass. Anything to change it up and keep it interesting and difficult. In this guide, we’ll look at how to do barbell wrist curls correctly, give tips for making them more effective, talk about common mistakes to avoid, explain which muscles they work, and talk about the many benefits. Hammer Curl Variations As a single-joint isolation exercise, there isn’t too much you can do to your hammer curl form. I'm doing wrist curls super setted with reverse wrist curls for 5x20 3 days/week. However if you're like me and have wrist issues, cable and dumbbell curls are definitely enough. Think a similar movement to a barbell curl, what you’re doing almost looks like a dumbbell chest fly. I feel like my forearms gained some size, especially near the elbow. Using a bench allows you to focus more on the movement by providing extra stability. Kinda hate when people say you dont need direct forearm work. 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. Squeeze the working muscle once you reach the summit and spend a second here contracting. It should prevent you from swinging. seludz zmffy wzpodl iwkld pkasy lbh hubi lwnscba ffhju oxvowz cbn pyuehy qqjic rjdbl ctmbmgcl