also the finger curls are going to be similar to just gripping the bars. 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. You can lift heavier weights without the risk of getting injured. Using wrist curls to grow a stronger and better-adapted forearm will make you a monster in the iron realm. Any muscles in a penis?...I'm asking for a friend. 5 years ago. Can I grow my forearms with wrist curls and whatnot? Cookies help us deliver our Services. Press question mark to learn the rest of the keyboard shortcuts. Charles Staley – Strength Coach The plank. It'll grow but it takes a loooooot of time for it to happen for some people. This shows you alone. Dumbbell wrist curls not only strengthen forearms and but it also improves grip strength and overall lifting strength. The bulk of your forearm development will be from heavy compound exercises. I got a friend who curls as much as me but his forearms are bigger....same with his calves (I'm jealous of that bastard). So, heavy pulls and curls should be done before wrist curls. Wrist curls for the flexor muscles are a good option. Roll it up and roll it down. Build your upper and lower arms at the same time with reverse curls. 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. tl;dr i recommend the grip strength beginners guide, which includes wrist curls. I have big biceps and thighs and tiny forearms and calfs but one day they will meet in the middle. 15. by Patrick Dale, PT, ex-Marine. I have tiny everything, with decent shoulders. Not only are wrist curls ineffective, they’re downright dangerous. Some muscle groups aren't going to respond as well to X sets of Y as others. i work out with my gfs 13 year old son and he made a comment as well. This is correct, but can use some expansion. share. 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. You can add wrist curls in and they will help, but I wouldnt focus on them too much. I can think of no other weightlifting exercise that requires as much grip as deadlifts. 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. Okay, whilst this isn’t technically a wrist curl, it is an awesome grip developer. 11-04-2009, 07:57 … Oh my god, you just reminded me of why I do wrist curls. beginners guide and it has them. 89% Upvoted. If it's a muscle you can make it grow. Would those Fat Gripz thing help? 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. Ayyyy just like me. 11 comments. Oh my god, you just reminded me of why I do wrist curls. – Mark Dugdale. June 23, 2020. Train your back with some poundage or add in the farmer's walk, then skip the wrist curls. This is true. From what I can tell, I have an ECU subluxation. Close. Your wrists aren't made for curling. Immediately cut the weight in half, turn around, and with a pronated grip (palms down) do reverse curls. Posted by 2 years ago. I would also like to add deadlifts to this. It may take more effort and time than some other people but it's doable. Never again will you have to face the soul-destroying reality of failure due to grip. 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. 3) Always use a grip that is roughly shoulder width apart. I've always found wrist curls feel like a very unnatural movement so I've avoided them. Wrist curls are an accessory lift, just do them at the end of a session. But I've yet to see any significant change and I've been doing them for four months. These days I feel my forearms get enough of a workout from farmer's carries. save hide report. Serious question. Wrist curls are the most useless exercise because they're a waste of time. Repeat in the opposite direction.) How long have you been training, and how much weight have you gone up to? You know it, everyone who heard the shameful clang of dropped DB’s knows it, … Reverse Curls Guide. 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. Usually this is done by training it or using it. Forearm size is NOT mostly genetic and they can be build. 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. reverse wrist curls is another one that hits something my other lifts dont work, except for when im doing 21s. You can add wrist curls in and they will help, but I wouldnt focus on them too much. This isn’t a rule set in stone but it’s a common and effective way to structure your training. I used to use them a lot. They are also a great exercise for individuals with computer jobs. Attach it to the standard barbell wrist curls for a real forearm thrashing. These people are proof that environmental factors do affect forearm and calf size. Down near the wrist are just tendons, and you can't really train those for size. I've been doing them and I feel it's the most pointless, inane thing I've ever done. There are no gains, only soreness. Grip the fuck out of a trap bar/dumbbells if you're doing farmers walks, same thing if doing hammer or reverse curls. 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. – Mark Dugdale. Press question mark to learn the rest of the keyboard shortcuts. Forearms and calves are constant-duty muscles, always working hard to perform regular tasks. Charles Staley – Strength Coach The plank. edit: I've never seen this community so split on a topic like this. Depends on the rest of your routine, your goals, and your reasons for doing the movement. That said, wrist curls arent the best for forearm size. 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. Time is a precious commodity. Take your trusty barbell and employ a close supinated grip so your pinkies are almost touching. Time is a precious commodity. What's a decent weight for reverse wrist curls? Why are you doing them? Any specific reason? Honestly, I'm a bit mystified about the apparent affection so many people have for it. By using our Services or clicking I agree, you agree to our use of cookies. What's a decent weight for reverse wrist curls? Benefits of doing wrist curls with the dumbbells. The mystery is why them and not weight lifters? For a while I was doing "popeyes" (Weight tied to a small bar. Well, I'm no scientist so don't ask me for a confident answer. I don't have small forearms but my calves are small; Very tonned and rock solid and can lift a lot of weight but small.. Its frustrating.. :l. Wouldnt it be more efficient to actually do curls with reverse grip for forearms? I'm wondering how much weight (and for how many reps), folks are using for their reverse wrist curls? For whatever reason, curling behind your back feels like a better position for targeting these muscles. Honestly, wrist curls alone aren't that great, you need to add plate pinch and reverse curls at a minimum. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Variations of Dumbbell wrist curl. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. That said, wrist curls arent the best for forearm size. Wrist curls are the most useless exercise because they're a waste of time. Step-by-step instructions on how to perform different wrist curls. Move your fingers up and down and depending on your forearm size already, you should see a bit of muscle move there.