How to do reverse curls reddit. If you are genetically gifted then even better.

How to do reverse curls reddit M23, 3 years of gym PPL training. Leg Extensions are bad. Learn how to do the perfect reverse curl. Lower traps are often seriously neglected for shoulder health. I like to use a standard EZ curl bar with bands, see my exercise videos. Doing reverse curls and hammers curls has helped my elbows a bunch, would recommend later in the workout when your elbows are already warmed up. You could experience strain near your Nordic curls are pretty advanced and seem like they are more beneficial for athletes rather than overall health. I appreciate you being honest about it man. 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. You need to really squeeze the forearm during your isolation movements. The dumbbell reverse curl is a strength-building exerc It only seems to present itself with a supine grip and abducted arm, and significant shearing load for example: No pain: hammer curls, concentration curls, reverse grip curls, chin-ups Pain: regular curls It's a little sore if I find the right spot and put pressure on it. 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). I've noticed some pain in my wrist lately that hasn't gone away. I definitely like how you can do the reverse version by yourself as finding someone at my house to do normal Nordic curls with me was the limiting factor in them lol. A 5RM bridge weight would have doubles or triples after it, still using the same weight. Plus, u/MovementTom even recommends »rolling down« from the top in his video, making it seem like this Curls for the girls. Using a 5 to 20-pound dumbbell (start light), perform these wrist curls palm-down and with your forearm resting on your knee, a bench, or table. They've never bothered me before. So in my opinion hammer curls are worthwhile. Just try and see what's more natural for you, and make sure you don't take stupidly heavy dumbbells so you use proper form instead of 'pumping' with your entire body, stand still, arms are at work. I just want big juicy forearms, a department in which I am really lacking. Learn how to do it with proper form with its variations. 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 can do single leg as well. A prime benefit of reverse curls is the increase in muscular size and strength. Jun 22, 2024 · Reverse curls are a highly effective exercise for building stronger, more defined forearms. An ez-curl bar or cambered bar is such that when gripping it your wrists will have a natural bend and angle when doing a curl. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Can be integrated in any routine, even with barbells. Move your fingers up and down and depending on your forearm size already, you should see a bit of muscle move there. By incorporating reverse curls into your workout routine, you can improve your grip strength, enhance your athletic performance, and achieve more aesthetically pleasing forearms. Glute Ham Raises are better if you can do them. In this article, we’ll dive into the details of how to do reverse curls with a barbell, including proper form, common mistakes to avoid, and tips for maximizing results. For the leg extension machine, I used a barbell pad or mat behind me to push me forward so my knees line up with pins. We would like to show you a description here but the site won’t allow us. there is no exact answer to your question, it entirely depends on your level. Since January, I started doing heavy bicep curls whatever the exercice. Reply reply unicorn_saddle • I've tried scrunching, plopping, rollers and various other no-heat methods to try and make my curly hair behave and have never been very satisfied with any of them. Hope it gets better for you. Jun 30, 2025 · By incorporating reverse curls into your routine, you can not only improve the aesthetics of your arms, but also enhance your overall strength and athleticism. Follow our step-by-step instructions and tips. Jan 23, 2024 · Are Jefferson Curls a risky exercise or the secret to a pain-free back? Our expert guide explains how to get the most out of this unusual back exercise. Until I did this, these exercises were painful. You can add hammer curls, but if your goal is strengthening the forearm, maybe try reverse curls with a EZ-bar. So in a training session you might do a cheat curl with the EZ bar, getting some leg drive in there to go heavier, performing the movement with an otherwise normal tempo. Three exercises - one for upper forearm, say reverse wrist curls; one for the belly - wrist curls; and one for grip - hand grippers. Honorable mention, do train the braichiallis (not sure if spelled right) by curling in either a pronated or neutral wrist position. Farmer's walks work the finger flexors, and involve the thumb abductors a bit. You can add wrist curls in and they will help, but I wouldnt focus on them too much. So a YouTuber named Natural Hypertrophy asserts that a Reverse Curl (especially with a thumbless grip) is far superior to a Zottman Curl. I see lots of non-athletes getting into Nordic curls, but I think it is a bit excessive unless you are training for athletic performance. Your wrists aren't made for curling. Dec 6, 2021 · reverse-barbell-curl-exercise-1-5-768x434 Reverse curls are like a secret weapon to get bulky arms and biceps. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. If you do the concentric curl using biceps and include the shoulder flex part of biceps, then try to do the eccentric with only elbow flex the weight is pushed out into no-man's land torquing like crazy on your shoulder. I. Now with this I like to use the easy bar curl, which is the bar that has the zigzags. Granted, the load is pretty low at around 10kg, but still it’s quite an extreme position. I used to use them a lot. I mean yeah they strengthen your grip but I still prefer doing some reverse curls and wrist curls for my forearms. regular curls and The pronated curl, also known as reverse curl, follows the same movement pattern as the bicep curl to bring the weight to the shoulders, but uses a reversed grip so that the palms are facing Natural amateur bodybuilder here. Anyone know of some technique change We would like to show you a description here but the site won’t allow us. Learn how this move can target your forearms for more balanced arm development. What is the reverse curl? What muscles do reverse curls work? Reverse curls vs. If you aren't feeling it after this you need go lower next time and keep focusing on form. The Right Way to Reverse Curl Perfecting the reverse curl is a surefire way to level up Im 5’1 and for leg curl, I sit with my butt against the back pad but lean forward for more hip flexion and to hit the hamstrings more. I used to be able to preacher curl just fine, then I switched to powerlifting and after a couple months did an arms day for the shits, and this happened to me as well. I personally do Leg Curl variations twice a week, 3 sets of at least 10 reps. 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. I would also add on supination (like you said) and reverse wrist curls with uneven weights (with a hammer or unevenly loaded dumbbell for example) into your training. This exercise targets the muscles on the underside of your forearms, which are responsible for wrist flexion and supination. I do them supersetted with a minute rest in between and generally am down to 12 or so after a few sets, but I attempt every time: May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. bicep curls vs. You really want to know how important these workouts are? How often do you see the regular bodybuilder/jacked lifters at the gym doing wrist curls? No, not what the post on Instagram to get views and hype, what they actually do in their day to day. The risk to reward ratio is definitely not worth it. You can do a lot more with a barbell (I assume Olympic) than you can with an ez-curl bar. Learn about curls and weightlifting exercises in this workout video. Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. e dumbell hammer curls or barbell/ez bar reverse curls are to name a few. It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. I don't really care, but for someone interested in bodybuilding definitely go for the one-arm-at-a-time approach with hammer curls and supinated curls and stuff. And then you can bunch up the towel as much as you want to train grip at the same time too. This complete guide includes several reverse curl variations. Reply reply SweatyEngineer1418 • John meadows method of seated hammer curls (back supported) followed by dumbell preacher Some people do curls with their palms facing the body from the sides in order to develop parts of the arm that normal curls won't affect. Thanks A reverse bicep curl is an exercise that activate your biceps and forearm muscles. Ben and most ATG coaches recommend once per week, I do a lot of other hamstring and quad volume so I stick with one session a week. Reverse Wrist Curl – This exercise is mandatory for all climbers, in order to maintain forearm muscle balance and prevent injury. Mar 20, 2024 · This is a guide to reverse curls. My biceps were small af. hammer curls: Which is better? Equipment to use for reverse curls How to perform the reverse barbell curl and mistakes to avoid Benefits of the reverse bicep curl Best reverse curl variations, alternatives, and programming tips Sample biceps workout Some tips: Do chin-ups first, they also hit the biceps. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. I started a TikTok page where I do behind the neck reverse nordic curls with a barbell and several 2. Who knows why. The latter really brings out the definition and gives an amazing pump. You want to see what is important? Look at what the big guys and gals are doing. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Brachioradialis gets hit nicely too. He gives the Reverse Curl an S Grade while giving the Zottman Curl a C Grade. the simple answer is to do enough but not too much. Hammer curls are also good. Unfortunately you will need to reduce the work done by your affected arm in the gym for faster recovery. Totally different exercises with totally different targets. Short rests between sets and more reps, if you go too heavy it might be a problem on wrists and probably not a good idea in general. You can't expect a very good 'burn' with reverse wrist curls- it depends on a lot of things. Discover the secrets to mastering this essential move below, and keep reading for a step-by-step guide to doing it right. My biceps have never been so massive and detailed. Also, throw in 1-2 sets of forearm work 2x per week like kneeling dumbbell wrist curls and reverse wrist curls on a bench. Additionally, you may choose to perform this biceps exercise standing or seated. Jun 24, 2025 · You don’t need any fancy schmancy equipment to get the benefits of a reverse Nordic curl. Good luck. The Reverse Curl Form Tutorial (1:12) Now that we've covered the basics of the reverse curl setup let's look at how to do this exercise properly. Read the article to learn the benefits of this exercise, as well as how to progress to more difficult variations. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Today we're bringing you the reverse curl form breakdown. Preacher curls are pretty much pointless to do over regular curls, it just uses less biceps in an effort to put more load on the brachialis which is already the dominant arm flexor muscle in any form of curl or rowing exercise and is the muscle that is in the least need of isolation compared to the biceps and brachioradialis. Reverse curls are good but I woudl do regular ones too, you can use a regular bar just make the grip a bit wider. Nov 20, 2024 · The reverse curl is a useful exercise to train your forearm muscles. 180 votes, 50 comments. You can do the hamstring heel curl with Rings or in bridge position. How to Perform Reverse Curls Reverse curls are a relatively straightforward exercise to perform, but that doesn’t mean you can’t do it wrong! Follow this step-by-step guide to make sure that your sets of reverse curls are as effective and safe as possible. You can't really go by 'feel' much in the early stages. Never have done reverse Nordic curls so I'll probably do a few sets on my off days just to see how they're like. Ladies love forearms. I know it's not a minor fracture or any thing like that because I had one in A curl where my arms are in front of me so any preacher variation and a curl where my arms are behind me so any incline curl variation or bayesian curl variation. 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 23, 2020 · Like Brachioradialis, it can push your biceps up to add to your arm size and shape. You may do reverse curls using free weights, resistance bands, or even a cable machine. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. One thing I noticed is that the pain is still felt during hammer curls, but to a lesser degree. 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. Think a similar movement to a barbell curl, what you’re doing almost looks like a dumbbell chest fly. Here are some written instructions as always. I really do enjoy cable hammer curls but that would be the third option in terms of overall arm hypertrophy. Popping sensation near my elbow when doing reverse curls Both my arms hurt a bit when I'm doing reverse grip curls but the right arm seems to 'pop' as well. It's difficult to explain but feels as if there is a nerve that is being stretched. Former obese. So many commercial gym machines are not made for short people. The forearms are in the reverse position so it is tougher to do reverse curls. Why do reverse nordics in the first place? Today's write-up and video is all about the reverse nordic curl, what it is, why you should be doing it and how to get your first one! Granted, I do all my back exercises unassisted and do suicide grip where I can, so my forearms were starting to get defined anyway. Also please specify how many reps for each arm that you can do with this weight on average. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Even hammer curls/reverse curls are a much safer alternative and in my opinion better than wrist curls. Reply reply accountinusetryagain • - landmine belt squats - slant board for stupid knee travel and even front squats or zerchers Reply reply Dude doing normal curls, needs to learn how to do curls correctly. Why? Reverse curls are for your forearms and you want to take away your grip strength which is one of the main stimulants for forearm growth. I can do 185 lbs pressed in front of me and 110 lbs using a weighted vest. I would complement Nordic curl progression with some single leg heel curls to get more reps and sets in for the hamstrings. For months I used to do light weight and many reps (15 to 25) on bicep curls. 5 lb plates on either side to depth. r/fitness is remarkably helpful. Hammer curls is my vote. 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. Updated tutorial on places to do it and progressions towards it from complete beginner to harder versions with limitless potential. Edit** you can also reverse your grip on the extension so your knuckles are pointing up and then rotate into the curl, this will give you an added bonus. Nordic Curls are another good option. Definitely felt it in my upper arms, most likely due to a brachialis focus. Is it good for blocking hook? Like if someone tries to supinate you and you reverse wrist curl he cant go in hook. 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. My favorite one is incline seated curls, 22kg per hand, 8 reps. trueThe Nordic curl, the ultimate hamstring bodyweight exercise. The reverse Nordic curl is a great bodyweight exercise for building both strength and hypertrophy in the quads. I am not trying to use these for biceps as I am doing other curls for that. Aug 11, 2024 · Transform your fitness routine with Reverse Nordic Curls! Strengthen your Quadriceps, Hip Flexors, Hamstrings, Glutes, and Core. Go for around 15 reps. 93 votes, 73 comments. On triceps days, I superset some dumbbell forearm curls with my shrugs. I like reverse curls myself because they also work forearms. This is absolutely 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. There's no way you can do more weight safely on the eccentric like that. That is my experience but split squats put extra pressure on the lower back I notice but still do them regardless. Alright so recently I switched from doing dumbell bicep curls to barbell curls because for some reason I like barbell curls much better. I am totally impressed with how great it turned out and how nicely shaped my curls are today. I basically do this and if I really feel stale I change exercise variation (s) so in this case switch to barbell curls, use double progression until it stagnates then back to dumbbell curls. Louie Simmons Reverse Hyper Instruction ExRx Weighted Reverse Hyper-Extension Industry Rant, Back Extensions & Reverse Hypers The Evolution of the Reverse Hyper My Take On Reverse Hypers Rebuilding the Reverse Hyper I invite you all to ask questions or otherwise discuss todays exercise, post credible Dec 25, 2021 · Read our tutorial to learn how to perform the reverse grip preacher curl for your biceps, brachialis, and brachioradialis muscles. Today we're going over how to do a standing reverse curl. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. thanks guys! 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. Could this be related to the wrist curls? EDIT: wow. For example, when I do my bicep/back day, I do my dead arm hangs, farmer carries, and the reverse barbell twists/curls. It changes the angle with which the wrist meets the arm, hampering a full range of moment. I plan to do much heavier lifts in the next few years. Here's how to do the exercise, who should add them to workouts, and more. Learn proper form and tips for success! We would like to show you a description here but the site won’t allow us. Here’s how to do it with an easy step-by-step tutorial using just your body weight and a mat. I like to do 3 sets of heavy slightly cheaty (5-8) reps, then just get a pump with a few sets of lighter high rep work (12-20 reps). Learn the techniques! I recently tried out Jefferson Curls and they’re the most enjoyable pike stretch I’ve done so far, plus they make progress easy to track. So let's say you do 3-4 sets of nordic curls and also 4sets of heel curls to get more high quality work for the hamstrings. The major form of reverse curls is, that the palm should face in the downward position. The split squat hits the ass way harder if you do them right but I tend to do a goblin version + smith machine. They make the fingers and thumb stronger. As with most body weight exercises, do as many as you need until you feel fatigued, then do 10 more. I'm doing wrist curls super setted with reverse wrist curls for 5x20 3 days/week. It does sound like between 2 main Ez curl sets, hammers, reverse, pronation curls, etc you might just be overworking the area. Y, or YTW raises are great to warm up with before you do any pressing. Leg press, BB lunges and reverse lunges, leg extensions, leg curls are sufficient to build decent legs. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Try regular Hammer curls and also pinwheel curls. Welcome to Technique Thursday. Hope as a 32yo with similar curls, a good haircut can do wonders! if you find a hair stylist that isn’t afraid/actually likes styling curly hair your curls will be bouncy forever! as you get older your hair just changes, but i have had many times when i thought i lost the ringlets only to get a really good haircut and have them reappear like magic I do seated as well, using the bench for regular wrist curls and my knees for reverse. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Just stick with it, even if it feels bad, and everything will adapt. 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. My quads grew a bit more after ditching squats. trueYes certainly. I'd suggest doing them seated. This week our focus is on the Reverse Hyper-Extension. 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. If you are genetically gifted then even better. . To clarify, ANY type of curl will target both heads, this information is just to let you know how to bias each one over the other. Last night I tried this method and it was the easiest and most effective method (heat or no heat) I've ever used. No one does this but it will blow your arms up bend over like your doing a row keep your arms to your side and do curls bent over when you reach the peak your biceps will get hit hard If you want big biceps pull ups its the winner of the race and dips On dips when you cant do any more use your leg to help til failure Reverse curls aren’t just another arm exercise; they're a game-changer for enhancing grip strength and reducing elbow stress. I've asked the trainers at my gym to check my form and they told me it was fine as for why the inside of my elbow makes that pop they weren't sure but said that it's normal. They make your wrists stronger. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. 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. r/forearmporn Low reps, high weight. This is just out of curiosity. The other can be adapted and used in many other ways. Though I do notice the neck extension pump makes my neck look bigger than flexion. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. Wrist curls/reverse wrist curls work the wrist flexors and extensors. However, if doing them standing strains your shoulder, perhaps it means you need to develop your shoulder more. Been doing both for a few years but absolutely hate neck extensions despite being indifferent about neck flexion (curls). Would usually do the BC with dumbbells and RC with a bar. Other than that there's no pain at except when curling under load. Jul 1, 2009 · Work out the bicep muscle with reverse curls. The bent back under load makes me a bit concerned though. Walking lunges/reverse lunges hit the ass more vs stationary lunges. You can only really do this with lighter weights. He's not getting much of a bicep work out swinging the dumbbells with his body like that. This shows you alone. 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!). Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. Reverse Curl: Learn about the benefits and common mistakes to avoid, including exercise variations and a comparison to a bicep curl. One is a specialized piece of equipment suited for specific tasks. But in my experience arms can handle a ton of volume so I donno. I've had similar pain in the left before, try finding different angles where you can do wrist curls (tilting your body, going through radial and ulnar deviation in the wrist). Which is better for long term and for more of the forearm. At first everything was fine except for my wrists hurting a little bit right after the excercise for about 2 seconds and then the pain faded away, but now after 3 weeks or something my wrists still only hurt for like 2 seconds, but when I lift something heavy Never seen anyone doing incline curls like this before & they don’t look particularly effective. Reply reply MembersOnline MembersOnline MembersOnline MembersOnline MembersOnline MembersOnline Posted by u/jullietdsa - 1 vote and no comments 18 M here. 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. I'm getting measurable improvement that way. Leg Curls are good for your knee. Imo calisthenics are also very good for forearms Reply reply [deleted] • I usually do wrist curls and reverse wrist curls for forearm workout. The eze-curl bar is designed to reduce strain and increase stability in the wrist and elbow during regular and reverse bicep curls. uojw dfpuf afyabo wsfs oqhvt lxdk udciden hhvbeb evyf amjn nysyqb wqdvbmu ebvzm hwml eowq