Forearm curls climbing benefits reddit. Made my grip for deadlifting feel a lot easier.

Forearm curls climbing benefits reddit. Should I do dedicated forearm training despite how many pull-ups, rows, curls I do? Like doing hangboarding and similar stuff till I can't even grab a glass of water? Forearm size, like calf size, is partially dependent on genetics. for most people. Okay great. Anyways, this kind of training will set your forearms on fire and your hand will ache (in a good way). Straight bar reverse forearm curls for the underside (huge gains with this) and to round off the other back side tricep pull downs with the rope that you separate as you pull down. 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). Hand in front of one knee, keeping the army stationary and curling the weight exclusively through your wrist. So do you need hypertrophy training? Yes. Make sure you are resting enough and stop climbing before the pain gets too bad. I usually get a good pump on my forearms doing exercises for primarily biceps anyway. Loosen your grip and your forearm will relax too, focus on squeezing just biceps at the top of your curl rather than squeezing the whole arm. Forearms are like anything else. It’s not like the forearms are just magically resistant to the principles that grow the rest of our body. Just like the title says; I started lifting about a year ago and have put on 20-25lbs since. 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. What I've noticed to avoid over-use injuries in the forearms, is to workout the opposing muscles of the forearms and grips, so when you make a fist and tighten your muscles your arm curls inwards. Adding loaded carries as conditioning is a great way to increase work capacity and work grip. The exercises you suggested are still flexion exercises. Building stronger forearms doesn’t have to rely on wrist curls alone. trueI think you're neglecting half the forearm musculature. I kept climbing on it for a couple weeks, which in hindsight was a mistake. If you want the fastest forearm progress do direct forearm work m8. I'm surprised no one here mentioned forearm curls-- that's what I do anyways. 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. Jan 8, 2022 · The forearm bones are surrounded by numerous small muscles that help to flex, extend, adduct, abduct, and rotate your lower arms. Simple, right? Heavy Shrugs, Deadlifts, Farmer's walks, etc, are all going to tax your grip strength (which comes from forearms). How forearm training improves our climbing? I'll start that by forearm training I don't mean any types of static hangs/holds but rather exercises like dumbbell (wrist) curls , reverse curls, wrist rotation etc. 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 May 18, 2025 · Plus, strong forearms are critical for everyday activities that require gripping, like carrying bags, opening jars, or even typing on a keyboard. I don't do forearm isolations in the gym so this might not apply, but I think the biggest concern with forearms is tendonitis. If I would like to hit 3 exercises multiple times a week, which of these four should be omitted or at least not as important as the other 3 for the development of the forearm? See full list on themanual. Deadlifts, rows, chin/pull up, and curls which are programmed into most strength routines all work the forearms and grip to some extent. However, in recent months I have become acutely aware of pain in my forearms when I do certiain exercises such as bicep curls. Or go get some job where you swing a hammer or turn a wrench all day. Different muscles. 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 Tone Your Forearms: 10 Benefits of Wrist Curls. Forearms are crucial for a strong body. The only things I'd add would be regular and reverse grip wrist curls if hypertrophy is the goal. Reverse Wrist Curls: Was climbing ~V8 and noticed after a session (next day) that my ulnar-side would hurt when turning my hand with something as low weight as my phone. 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. Anyone ever get forearm cramps? I feel like I might be alone in this but putting it out there anyways. For more specific strength I would do farmers, one arm hangs from the chin-up bar and deadlift holds at the top (double overhand only). That’s like me saying “just get a job in manual labor and your forearms will grow”. When I do forearms, I’ll usually do wrist curls to hit the flexors, reverse bicep curls to hit the brachioradialis (big forearm muscle on the back of your forearm by the elbow), wrist extensions (usually take After a certain point, the only way to increase your forearm strength significantly is to get bigger forearms. Climbers have to rely on very thin and unconfortable holds, it means they get any kind of stimulus is any kind of forearm muscle, it's not like gripping bars or dumbells all the time. Slopers, smaller edges, getting up from desk by pushing arm rest all hurt. Apr 7, 2024 · In this comprehensive guide, we will delve into the mechanics, benefits, and variations of forearm curls vs reverse forearm curls, empowering you to make informed decisions about your workout routine. I up the reps by a lot and hit them sometimes on non arm days too We would like to show you a description here but the site won’t allow us. Also if you have very light dumbbells you could also do wrist curls and reverse wrist curls. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Everyone here is talking about grip strength as though that's the be-all and end-all of gaining forearm size, but the brachioradialis is one of the biggest muscles on the forearm, is clearly visible, and is trained primarily through hammer curls and reverse-grip curls. They will also make the inner side of the forearm slightly bigger, although not as much as the finger muscles will. 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 874 votes, 211 comments. Since you have to Forearms are mostly slow twitch do lots of zottman curls, reverse ezbar curls, concentration curls, farmer carries, focus on form with the curls and loooong slow sets. I do wrist curls and reverse wrist curls, 5 sets of 10, at the end of my chest workout once a week but will probably up it to twice a week soon. Train them for strength, I went from 35lb dumbbells for 12 reps to 55lb dumbbells for 10 reps. For false grip you're going to want to do forearm exercises. Do 25 forearm curls and then stand up and do reverse forearm curls for 25 reps. Example this vs this. 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 Also, reverse curls and reverse curls behind your back are fantastic for grip and forearm training. And yet! I'd like to work on local endurance too, just to improve my raw ability to stay ahead of the forearm pump. 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. I would just add this to your bicep workout last Jan 27, 2024 · Explore our guide to six-arm workouts for rock climbers and elevate your climbing prowess. sometimes throw in wrist curls or dead hangs or farmer carries every now and then. Congrats! 40 lb bicep curl at 140 lbs is very impressive. Surprisingly, despite being quite unpleased with them, I probably don't train them with priority; usually throwing in some wrist curls at the end of my workout if I have time left. Then flip it back over and while still standing do another 25 normal forearm curls. If done properly forearm exercises will grow forearm muscles. Any body see gains using a wrist roller in their work outs? Any experiences with finger curls vs forearm flexor/extensor curls? Curious if there are any benefits for finger curls opposed to dangle boarding and regular forearms curls. Reverse curls, rock climbing, wrist curls, farmers walks. Also towel or rope pull ups are also really effective but for myself I can't seem to do enough to work my forearms. Why Should You Do Forearm Curls with Dumbbells? Incorporating forearm curls with dumbbells into your workout routine offers many benefits, both for performance and aesthetics. I workout at home and forearms are my favourite muscle to workout, I only do forearm curls at the moment. Not too much though. I almost never use straps on back workouts. From research it seems like wrist curls, wrist extensions (aka reverse wrist curls), reverse curls, Do wrist curls to failure for both your flexor and extensors of the forearms and also do hammer curls and or reverse curls to failure Don’t use straps on any major lifts except occasionally maybe for a last set and or have an injury ect For me, reverse curls with the ez bar are key. If you ever trained for a one arm you will learn how each angle needs to be trained and how training at or around specific angles help you with the overall lift. Yeah climbing builds forearms but it seems irrelevant in this conversation. Boulderers I've met do a lot of forearm curls when they're done climbing. Reply reply I have terrible forearm genetics, skinny forearms with skinny wrists compared to the rest of my body. 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. Climbing itself is what builds all of that finger/forearm and general pulling strength. So I've decided to experiment with some forearm exercises in the hopes of hypertrophy. Very occasionally when I'm climbing I will get a forearm cramp that will start to lock down when I bring my forearm and bicep together. I'll keep doing it when I feel like it. I would also implement towel pull ups and/or rope climbing if possible. I'm a bit confused on the best way to preform finger rolls, some videos I have seen people just curling the fingers while others have been also curling the wrist as if doing a wrist curl. bouldering is about shorter more concentrated efforts, still maybe as much 10 moves for one problem. In my arm wrestling group we have a guy who’s background is rock climbing and he’s not very big but his strength at arm wrestling surpasses most of us. Will wrist rollers help me build muscle in my forearms. You can attempt to offset the detriment with increase of forearm size, but the forearm muscles are tiny in comparison to the quads and hamstrings. You need to workout the opposite muscle groups to this motion. Does it actually help finger strength and prevent injury? I'm wondering if anyone has personal experience of using it and could tell me whether it is worth it or not. redditmedia. A roller also requires quite a bit of grip, with obviously a lot of wrist action. For my wrist curls, I grip the barbell behind my back, like the top position of a hack deadlift. 12 in 2017. From my reading I've decided to do reverse wrist curls, pinch training and heavy finger rolls. Exercises like reverse wrist curls, reverse curls, farmer's walks, wrist roller exercises, and dead hangs all offer effective alternatives for balanced forearm development and grip strength. Bouldering in particular really builds power. redditmedia. RICE does not help much for lighter tendon/muscular issues except maybe short term pain. Keep reading for a closer look at each exercise and how to do them right. People have reported success with wrist rollers, but I haven't seen any definite gains from using mine. Reverse Wrist Curl – This exercise is mandatory for all climbers, in order to maintain forearm muscle balance and prevent injury. 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. What are your favorite exercises for training your forearms for local endurance? Of course I know this only goes so far, and good climbing technique will shift the load off of the forearms and onto the bigger stronger muscles. 26 votes, 57 comments. As others have mentioned definitely peep r/griptraining that said, you have three primary muscle movements to build forearms muscles. I used to train forearms specifically but over time I realized if I just stay consistent with 4 sets of 8-12 hammer curls every single bicep day and make sure my grip is correct my forearms keep growing just as fast. Focus on opposing muscle work on non climbing days. I want to grow my forearms but can't do wrist curls because my right wrist never properly recovered from a childhood injury… Is wrist curls, reverse curls or static holds like just holding a bar or farmers walk best for forearm mass? My upper arm is starting to get alot bigger in contrast to my forearms. 1K votes, 133 comments. Often neglected, tone them with wrist curls - an effective exercise. Description: For about 2 to 3 weeks I have had a pain/soreness in the anterior forearm area highlighted, not near the surface but deep in what feels like the center of the forearm area highlighted in the picture--there is zero pain in pronated curls at any point; there is I like to do high reps low weight wrist curls and reverse wrist curls til’ my forearms are throbbing before I work out on the days I deadlift. These could be regular forearm curls with an ez bar, plate curls, and of course more false grip holds. They will grow far more effectively from progressive overload in dynamic movements than isometric holds. More replies nohorseman • Check out this article, Ctrl+f "forearm" If you have long arms it will require a lot of direct work to put on mass Reply reply burkeytheturkey • Isolate your forearms with high reps. We will My rice bucket routine has a few movements that would be antagonist. It's a bit like doing a ton of delt raises, saying that you're "working arms," then wondering why your biceps didn't grow. For crushing strength you can implement hand grippers. Forearm muscles are like any muscles. Also get one of those weighted devices that has weights hanging down a line, and then you roll up the string. truei created a short Rice Bucket Routine that you can do daily to supplement your grip strength. All of my friends who also climb have disproportionate forearms. It ends my climbing day whenever it happens because it feels like it's going to tear something. Made my grip for deadlifting feel a lot easier. If anything I should probably stop working them if I don't want to look totally out of proportion, so I don't have any good advice there. I also do heavy shrugs on those days so I suppose that works for grip training too. Farmers walks will work forearms, but IMO using a range of motion (wrist curls) will be beneficial combined with isometric wrist work (farmers walks or DL's, since the forearm isn't moving) Reply reply Famous_Window666 • Some people say wrist curls and they are good- but my forearms reacted amazing to reverse wrist curls! I was complimented on my forearms a while ago and I used to have very small forearms. I have nothing to backup up the claim that it might lead to fewer injuries aside from the idea that if my body is not spending energy trying to deal with knots and imbalances then /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. I want bigger forearms and Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. As for finger curling, I'm not sure it's a good mimic for building climbing strength - very rarely does one need to "curl" the fingers while hanging onto something. If you want to add extra emphasis, incorporate things like hammer curls, reverse curls, wrist curls, reverse wrist curls, and grip training as well. Try kneeling down and placing your forearm on a chair with your palm up. Have you heard of towel pull ups? They develop crazy good forearm and thumb strength. I think its an ok workout for my workout especially because I literally can‘t grap onto anything after the workout. Wrist curls, hammer curls, reverse curls, farmers walks, and crush grippers work well. Thanks in advance! We would like to show you a description here but the site won’t allow us. So idk, I don't think I really answered your question, but if you want big forearms, try climbing or bouldering and you will get huge forearms. I think the years of climbing has built up and toughened his wrist muscles, forearms, biceps and ligaments. You can get fat grips or similar attachments to attach to the bar for rows and curls to force your forearms to work harder on lifts that don’t typically employ a lot of forearm engagement. If you have the opportunity I really recommend trying it out, it's a fantastic workout and it's fun as well. 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 Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. I don't understand why people here are giving fingertip based exercises for developing false grip. It's kind of weird looking at this point, but if you're looking for your forearms to match the rest of your body, climbing is a good way to work on grip strength, forearm strength, upper back, arms, and calves. And according to exer, I should also be doing wrist curls. Wrist flexors, wrist extensors, and grip exercises. If cables are absolutely the only option for you, then you can do rope curls, reverse curls, and some sort of wrist extension/curl. Jul 9, 2024 · Forearm workouts might not be the first thing that comes to mind when you think about strength training, but they are crucial for building a well-rounded physique. Don't worry about wrist curls or anything else cutesy like that, just do lots of these slow bicep exercises with good form and you should def see your brachiodialis at least grow. You can target forearm hypertrophy with some success, but at the end of the day, a lot of muscle mass outside of prime movers like the forearms/shoulders/lats is going to be detrimental (assuming climbing hard is your only goal). Tennis elbow is the equivalent but affecting the lateral epicondyle of the humerus: where most of the forearm extensor muscles attach. Would a grip routine like this build larger forearms? Or would you need to do forearm isolation? Maybe your grip is too tight. 60 votes, 33 comments. Good thing is it's increased my crimp power immensely without needed to train any harder on the fingers. Climbing gym boulders would likely even have decent aerobic carryover in both the forearms and tertiary muscles. For me, my forearms are definitely my weakest body part/muscle. 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 Leg lifts, Toes to bar, crunches, inclined situps, and front levers (very shoulder intensive) for core. Make sure to do it palm up and palm down to get both of the major muscles in the forearms Reply reply Jteague101 • Hammer curls Reply reply TatdGreaser • Something like this Reply reply Fat grip pull ups, fat grip deadlifts, sledgehammers, DB forearm curls, DB forearm reverse curls, and DB forearm twists. Steven Low (Author of Overcoming Gravity and is also a decently accomplished climber) has an article about forearm hypertrophy and wrist conditioning relating to climbing strength. I recently started finger rolls as a rehab exercise and specifically started more isolated forearm exercises like wrist curls in order to address some weakness in open hand strength on slopers and compression climbing. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Neil Gresham refers to them in Training Beta Podcast episode 48 (0:28). As a pro, reverse wrist curls also make the wrist extensors stronger which are more likely to be a bottle neck than wrist flexors. My typical workout would be behind the back barbell wrist curls 4x10-12 followed by supersets of wrist curls and extension. I have dumbbells and a straight bar and will be joining back to the gym soon, so I was wondering does anyone know of good workouts for forearm development that I can do either at home or in a gym. Wouldn’t recommend overhand grip, they are more of a forearm curl than anything else. Dumbbell press and deltoid raise for shoulders. Hopelessly thin. The muscles of wrist extension make your wrists stronger in the other direction. The question is: is it even a good form of working them out? I mean I'd do like 15 min of just hanging (including rest) for 1 or 2 of my rest days. Reverse curls (light, focus on contraction), hammer curls, forearm curls and anything where you're holding heavy weight for an extended period of time. I assume injury prone means overuse injuries, I've found it's pretty easy to get tendonitis in the wrist and forearms splints if you're not careful. especially deads, bentovers, pullups and you should be working them on your curls. I got my muscular forearms from deadlifts, pull-ups, and wrist curls with ez curl bar. . This blog will dive into the muscles worked during forearm exercises and the benefits of training these muscles. Do lots of reps with heavy things. If you're bouldering 5-10 hours, hang boarding 2x per week, deadlifting and doing rows/pull ups without straps, you're already doing a ton of flexion work. 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). If you have access to other things, then you need to do other stuff, heavy hammer curls are my most recommended exercise. My forearm progress after I started hitting them directly 2-3 times a week. Now curl a dumb bell upwards. com Dec 22, 2010 · This exercise will help build your antagonistic muscles (the ones not used in climbing) so will reduce the change of over use injuries. I can also get a good estimate from looking at their forearms and extensor muscles (especially hypertrophy) because it correlates strongly to overall grip strength TL;DR Yes, it matters a bunch That’s interesting. You can also do things that involve hanging, which include rock climbing, weighted chins, or even just hanging from a chin-up Overall size of my forearm has increased from non grip forearm work. Is there any research if such type of training translates to improved grip or fingers strength? Have any of you found this exercises Apr 21, 2025 · From research it seems like wrist curls, wrist extensions (aka reverse wrist curls), reverse curls, and hammer curls are the best four. Heavy behind the back cable wrist curls for the flexors and lever lifts and reverse preacher curls (pull-ups help a bit too) for the brachioradialis/ extensors I also have a sports grip roller that I use a lot. Or just carry on and enjoy the eventual forearm gains. This means you have to do enough moderate to high load forearm training, while in maintenance or preferably in a caloric surplus. Make /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Can we get some more details? Is this for a full set of 8 or 10 or something? Is this just a 1 rep max? Single arm? I’m struggling to progress my dumbbell curls but I don’t really focus on them that much. There are a few good exercises for this. I've plateaued at both extensor and flexor curl weights. I already had pretty decent forearms from regular training and a bucket load or heavy barbell rows, that said I thought I'd do an experiment to see if wrist curl's will actually blow my forearms up and also translate some strength over to my pushing and pulling movements. if you just want to get big forearms do all the curls So I have been going to the gym since 5-6 months. The muscles of wrist flexion will make the wrist stronger in that direction. com Mar 4, 2025 · Forget the gym; you can get an awesome forearm workout in your home without conventional training equipment. Rock climbing will give you strong forearms with tendons of steel! For extra hypertrophy, doing heavy romanian deadlifts slowly with regular grip works like a charm for me. If you have a rice or sand bucket twists, grabs, flicks, push and pull. Finger curls are great and you can do them with hotel dumbells. www. I've mostly been doing roped climbing, focusing more on training endurance than strength, and working toward my goal of climbing 5. I have a wrist roller at home and when I use it I get a really nice burn and feel like it's working the muscle out good. So if you really want to develop those solid rock climbing forearms that so many professional climbers seem to have, then you need to perform direct training. 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. Yes: a climbers elbow is the same as a golfers elbow: meaning pain on the medial epicondyle of the humerus where most of the forearm flexor muscles attach that we use so intensively in climbing. 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 Unfortunately the answer is: it depends. But my question was really the reverse. Try Rice Bucket exercises. but normal climbing is hardly a bodybuilding-style exercise: of course you use the forearm a lot, but motion is repeated too many times. The trick is to perform enough climbing forearm exercises to develop strength, but not so many that you Dec 13, 2023 · Whether you're a core climber or typing away at a keyboard, every man can benefit from strong forearms with these Olympic-level workouts. Steven low has a great post on here about the benefits. I usually do Hammercurls 4 sets until failure and Ez Bar Reverse Preacher Curl also 4 sets until failure. I have a tension unlevel edge and I loop a light Theraband through it and put the band on my feet and do 10-20min of finger curls at a time while watching TV. This post has me thinking it’s time to really push them. Reverse forearm curls for wrist strength (trust me, you want to do these to prevent wrist injuries). 11's left and right, I started to have bad problems from the elbow down in my right arm which came on pretty suddenly over the course of three or four sessions. I've been doing these for a long time and it helps my wrist a lot and gives a great forearm pump. Forearm Progress: Looking for Opinions on Current State (Post-Workout W/ Pump) Trying to Increase Size. 4 sets around 10-15 reps. Second the suggestion of climbing, sustained grip work seems to do the trick for forearm growth. Up your arm strength and climbing experience. The answer isn’t heavy deadlifts or rock climbing. 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. I would also recommend just hanging from a pull-up bar for as long as you can. Rack pulls are my favourite for grip + traps. g. Seems like a lot of people don't specifically work out forearms. There are some exercises you can do at a gym that will help but few are as good as real climbing. Climbing emphasizes more isometric strength in the fingers and hands. Reverse curls, pinch grips, and basically twisting a sledgehammer every which-way, deadlifts. I yhink forearms need more than just a few sets of 12 twice a week. After combing through material, and talking to doctors, physiotherapists, and experienced climbers, I’d just like to assemble some of the Wrist curl's are your best friend. Saying it’s not necessary to work your forearms is like saying it’s not necessary to work your legs because you’re already able to walk around just fine. It's bodyweight only, so you only need a bucket and some rice or, when more resistence is needed, sand. I also used to do door-frame chin-ups and I'd recommend rock climbing, because of the combined functional arm/upperbody/core strength. I have long, skinny forearms that don't like gaining girth, but the lifts that have helped me the most are pull ups (of any variety) and deadlifts (double overhand). Thanks! Wrist curls do make your forearms bigger, but don't work grip strength. Taking up rock climbing and arm wrestling as hobbies will also add to this and are just generally fun things to do. It's worth a shot. 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 Adding 3 sets of 15-20 barbell forearm curls and set of 20-30 with the gripper 2-3 days per week is already showing improvements in my forearm size and grip strength. For injury prevention, am I better off training them for strength (5x5) or endurance (5x15+); twice a week? I'm thinking standard reverse wrist curls are sufficient Any experience The issue of forearm pain when doing biceps curls, particularly when using a barbell, seems to be a fairly common one. Push ups or bench press to counter train. Any experiences with finger curls vs forearm flexor/extensor curls? Curious if there are any benefits for finger curls opposed to dangle boarding and regular forearms curls. After months of dealing with reoccurring tennis elbow, I started regularly doing these two exercises and all the elbow pain is gone. It's almost magical how effective reverse wrist curls are (also, pushups). trueclimbing gives strong forearms, as well as core body and shoulders. I have seen a few articles talking about the benefits of using a rice bucket and showing how to perform the exercises, but I am somewhat skeptical. Really common in climbers, although I've never heard of it from not climbing. OK so your forearms should be getting worked hot with your compounds. Ill. com /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. lumbricals Wrist curls, reverse curls, and pronation & supination (standing while holding dumbbells with arms bent at 90 degrees, twisting the weights slowly back and forth) have gotten me some good results with forearms. I have seen significant gains in my upper arms, back and chest but I haven‘t seen a singel progress in my forearms. While a few weeks is not long enough to guage it's usefulness personally, I've noticed some more confidence in grip strength. They just let their other work outs train them. But Reverse grip curls on curling bar for part of your top forearm. This won’t help your knuckles (whatever you read is not true) but it is still really important since a strong forearm will strengthen your wrists, which are the weakest part of your arm/body when punching. Can anyone suggest a decent antagonist workout out for forearm extensors and wrists? I tweaked my wrist and I hear these exercises can help. Grip strength comes from your forearms, so training grip strength will give you stronger/bigger forearms. 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). I have a tweak in my right forearm for last few weeks and wanted to see if anyone has dealt with a similar nagging issue. What crossover benefits will arm wrestling have in other sports ? /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Every 4th workout, i switch normal pull ups with towel pull ups - and you should too! : r/bodyweightfitness Go to bodyweightfitness r/bodyweightfitness r/bodyweightfitness Apr 2, 2024 · Benefits of Hammer Curls: Improved Forearm Development: The neutral grip targets the brachioradialis, a muscle responsible for flexing the forearm and adding thickness to the outer portion of the upper arm. interested in the shoulder-health aspect of them but anyway just curious if there is a better option for forearm hypertrophy specifically 191 votes, 160 comments. Also, a bit of cardio before you start climbing to break a sweat preps the body for the climbing to come. Farmers walks are good. What I do is grab a 50lbs barbell and rest my forearms on a bench with my hands over the edge facing up. Any Wrist curls are good, but I would argue a wrist roller is quite a bit better if you can get one. Same with through for climbing and one arm pull ups. Doing the routine consistently leads to my knuckles cracking less, and having less tension in my wrists and fingers and fewer knots in my forearms. The Climb Harder Wiki has a good list of the best resources. I've noticed my forearms are really small, and since I've got no weights in my home and only pull up bar, I find that the only good thing I can do to train them to get stronger and bigger is just hanging from the bar. If I look at a climber climbing below their level and look at their technique I can get a good estimate of how good a climber they are. Hammer curls are great, even safer and more effective on a cable. I do no direct forearm work (other than hammer curls) and my forearms are one of my best parts. Apr 21, 2025 · Want to take forearm training more seriously. Do some bicep and forearm stretches and massage the bicep and forearm with a ball. A lot of people like doing the reverse wrist curl (aka extension) with a more "open" hand position, like with a Fat Grip type implement or something similar. I also do hammer curls every arm day, whether its dumbbell, cross body, or rope on the machine. We would like to show you a description here but the site won’t allow us. 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. This will benefit your lifting abilities because it targets all the small forearm and hand muscles that you don't usually use when lifting a bar (e. When I first got golfer’s elbow two months ago, I was surprised that a lot of the resources that come up when you google it are contradictory, out-of-date, or just really, really long-winded. 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 I do BB curls and hammer curls, tri work, all manner of useless forearm/grip work, neck, and calves sometimes, though honestly, my calves are enormous. Strong forearms improve grip strength and enhance performance in other workouts, sports, and daily activities. Typical advice is to pick up something heavy and move it up and down. I suppose one could argue that finger curls (along with exercises like the rice bucket) serve to build up supporting tendon strength and reduce instances of 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. 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 Similar to wrist curls/reverse curls in that way. After about a month of sending 5. Having said that, I’ve probably gained size quicker than I did climbing 4-5 times a week, just by doing 3 sets of 25-30 rep wrist curls 2-3 times a week at the end of my workouts. Reply reply Gaywallet • To add to the list- Dead/finger hangs, one arm/finger/towel pull ups, farmer walks, rock climbing, pinch carries, fat barbell anything (or fat grip adapter on regular dumbbell/barbell), reverse preacher curls, etc. Large forearms usually indicate a strong grip. Basic barbell wrist curls, and some sort of reverse wrist curl. qpxj hbi llpve spwqhu krfrth jhkq ajkpzxxo rzb twzdw qjbjc