Reverse dumbbell curl weight female reddit. I wouldn’t classify the workouts as fitness.
Reverse dumbbell curl weight female reddit Honestly, it's This is a sub for petite women to come talk all things weight-loss, weight-gain, and fitness. There are other lifts that you can do with adjustable weights don’t limit yourself to working out only one part of your body or you may start looking imbalanced I do sets of push ups, lunges, squats and several arm workouts with dumbbells as a standard wake up workout. Also, are you stuck at the 3x10 rep range? Have you tried doing 12 or 15 reps at the same weight? Have you tried 12. Even REVERSE curls work biceps a little. The dumbbell curl is a fundamental exercise designed to isolate and build the biceps, improving arm strength and muscle definition through controlled, curling movements. Or all of the above. 25kg weights, but all of the dumbbells are We would like to show you a description here but the site won’t allow us. Workout Routines - choose a time-tested, proven routine for best results. Y, or YTW raises are great to warm up with before you do any pressing. ). Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. You can even superset these with standing behind forearm I usually don't curl with dumbbells but I used to do standing biceps curls with them in the army for sets of 6 strict reps with my elbows against a wall with 20kg each hand a few years ago. 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. 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. Welcome to r/GYM. Nov 14, 2024 · The ideal weight for your exercise goals is one that feels challenging yet allows you to complete your reps with proper form. 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. Staples in our program include box squats, deadlifts, reverse hyperextensions, hyperextensions, pull-throughs, band good-mornings, dumbell & kettlebell swings, supine hip thrusts, single leg dumbell deadlifts, etc. r/fitness is remarkably helpful. The dumbbells are then lowered with a reverse grip. However, dumbbells offer several benefits. Learn how to do the perfect reverse curl. I wouldn’t classify the workouts as fitness. With dumbbells you are working against gravity so the force vector goes vertically towards the floor. I finally got my 10 lbs dumbbell. What is the average Dumbbell Reverse Curl? The average Dumbbell Reverse Curl weight for a female lifter is 29 lb (1RM). Could this be related to the wrist curls? EDIT: wow. You will have to drop the weight from your usual, but a couple of sessions incorporating them should have you knock your weight up. Train both with barbell reverse curls! We would like to show you a description here but the site won’t allow us. These aren’t the checklist items for health lifestyles. It takes alot to exhaust forearms. Sep 1, 2025 · When performing curls with an incline bench, make sure to use a barbell, curl bar, or cable machine. I always like to have some hammer curl variation in rotation for some direct brachioradialis work tho. Today we're bringing you the reverse curl form breakdown. BioDigital is a complete 3d human and you can turn things on and off (Muscles, skeletal system, connective tissue, respiratory system etc. Please note that many common questions can be answered by reading the following links: Getting started with fitness - for the absolute beginner with no idea of where to start with getting started. 2M subscribers in the strength_training community. Granted, I do all my back exercises unassisted and do suicide grip where I can, so my forearms were starting to get defined anyway. Tables of Wrist Curl strength standards for men and women. 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). 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. Think about carrying groceries, holding a pull-up bar, or deadlifting heavy — your forearms will thank you. 40 lb dumbbells for single leg deadlifts. Incline Dumbbell Curl Weight Standards Compare your Incline Dumbbell Curl performance to these weight standards and see where you stand. There are lots of different curl exercises, and to me I just feel like I’m doing the same exercise twice? I mean the hammer curl is basically the bicep curl except the dumbell goes from horizontal to vertical right? Is it optimal to do both? Or is it better to switch one out for say a preacher I usually do wrist curls and reverse wrist curls for forearm workout. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. 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. Dumbbell Reverse Curl Strength Standards for Men and Women Discover how your Dumbbell Reverse Curl performance compares to others and set new strength goals. Would usually do the BC with dumbbells and RC with a bar. They've never bothered me before. I am a 5'3 20 year old boy. 5kg with 1. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Never seen anyone doing incline curls like this before & they don’t look particularly effective. I can go on and on, but my point is to show everyone that that are tons of hamstring exercises besides leg curls!" Currently doing a 10kg dumbbell. dumbbell biceps curls on a incline bench is a standard of mine for the reason of less cheating. The dumbbell reverse curl is a lower arm exercise that strengthens and builds the forearms and increases grip strength. Should I do that or replace them with cable curls? /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. From what you said about your forearms, forearms pointing up is a standard dumbbell curl, forearms facing each other meaning your thumbs are above your hands and not to the side is a hammer curl. You can prop up your wrist on an incline bench or in a squat rack and then do your rev wrist curls with as much Rom as you like. For months I used to do light weight and many reps (15 to 25) on bicep curls. " Hammer curls or reverse grip curls are good exercises too, they just emphasize different muscles. What I didn't know is that I was barely using the biceps anymore, instead of my deceived idea of just "helping a bit with the back to pull more weight". Work in all the variations and see how they feel. Natural amateur bodybuilder here. If you are genetically gifted then even better. Here are some written instructions as always. My question is: What do you curl with dumbells and what do you curl with a barbell? For me, I'm dumbell curling 40-45 lb for probably five or six reps, but I can't barbell curl 80 lb once. thanks guys! Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Generally with a barbell, you can do more weight (unless you're doing dumbbell hammer curls), so a slow and steady negative movement will be better for overloading the muscle. What is the difference in doing a barbell curl at the same weight vs isolated dumbell curls? Is there any added muscle benefit to it? Hi, ive been spamming these for a few weeks and I have DEFINITELY seen forearm growth. I don’t see the point of focusing on forearms. Cross-body curl is 50lb no momentum and 70-80lb dumbell with. Period. The jumps are also higher between weights (I can go up 2. So I have finally reached 2x12 on dumbbell bicep curls with 12. 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. I'd also recommend that you do your dumbbell curls on an inclined seat for a bigger stretch. Hammer curls are easier that's why you can do more reps with the same weight. Twisting Standing Dumbbell Biceps Curl Two-point Plank U U-Boat Underhand-grip Cable Row Underhand-grip Rear Lateral Raise Uneven Squat V V-grip Cable Row V-up W Waist-slimming Squat Walk Walking Barbell Lunge Walking Dumbbell Lunge Walking High Kicks Walking High Knees Walking Knee Hugs Walking Leg Cradles Walking Lunge Walkout Walkout from Dumbbell Concentration Curl Standards by Bodyweight Find the Dumbbell Concentration Curl strength standards for your specific body weight. Thus the maximal force projected between gravity and the dumbbell is when your arm is 90 degrees and the strength curve is maximised at that moment. 39 votes, 60 comments. Nov 7, 2023 · Benefits of Dumbbell Curls for Building Biceps You can build biceps strength and muscle mass in many different ways: free weights like barbells and dumbbells, a cable machine, a resistance band, or even your body weight. 5lbs So the next step for me would be to overload to 15kg/33lbs. 20 lbs for chest presses. I never do both sides at the same time or combine total weight for dumbbells. 5lbs, you can also use just the plates alone without handles, for lateral raises for example. Brachioradialis gets hit nicely too. This is absolutely Leg press, BB lunges and reverse lunges, leg extensions, leg curls are sufficient to build decent legs. By slowly adding more weight I stopped locking the elbows to my hip and helping myself a bit with swinging my back. As a trainer, the main issue I see with alternating is (mostly) guys go heavier than they should and compromise form to curl the weight. Straight twist curl with one dumbbell using isolation is 40lb on the lighter end and 50lb on the heavier. Hi all. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Post your progress pics, workout routines, rants about TDEE, and more! We would like to show you a description here but the site won’t allow us. Learn the techniques! What is your wrist curl and reverse wrist curl weight? Should they be a 1:1 ratio? Or does the reverse wrist curl plateau sooner? I do seated so more interested in those numbers but feel free to share standing numbers too. My arms are a little sore but I think that is a good thing. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. You can also use a lot of weight compared to other curl variants which can help bump up your numbers on biceps in general. I know I'll reach my target of 75 lbs one day. Please read our sub rules before posting. The analogy isn't a perfect one, because generally I would say variety is best. You can click on a muscle and it'll tell you what it is and provide a link to the wikipedia page for more info. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. What is the average Dumbbell Reverse Curl? The average Dumbbell Reverse Curl weight for a female lifter is 13 kg (1RM). How does your strength stack up? Compare your Reverse Wrist Curl lifts to others in your weight class using our strength tool. I just want big juicy forearms, a department in which I am really lacking. The strength curves and force vectors are different between cables and dumbbells. For me, it was almost entirely because both beginner's programmes I've done (Starting Strength and Stronglifts) are barbell based. those are the main exercises i do with dumbbells and have been working on strength for many years but took a long gap when covid hit. I also feel it a bit more in my biceps doing the barbell. 1 million users. Hammer curls are a great exercise as well but I can’t get the same pump/stimulus in forearms doing hammer curls as I do with reverse cables. My favorite one is incline seated curls, 22kg per hand, 8 reps. 15 for overhead presses and bicep curls. I have never lifted a dumbbell before and do not work out my hands. This makes you Intermediate on Strength Level and is a very impressive lift. 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 Tables of Dumbbell Curl strength standards for men and women. 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. I like both. What is a good Dumbbell Reverse Curl? Female beginners should aim to lift 8 lb (1RM) which is still impressive compared to the general population. Discussion of all topics related to strength training: Bodybuilding… Also, throw in 1-2 sets of forearm work 2x per week like kneeling dumbbell wrist curls and reverse wrist curls on a bench. The dumbbell reverse curl is a strength-building exerc Oct 1, 2025 · Reverse dumbbell curls challenge your grip and forearm endurance in a way normal curls never do. Oct 26, 2024 · Build impressive forearms with the Barbell Reverse Wrist Curl! Learn the proper form, avoid common mistakes, and elevate your lower arm workouts for real results. While you’ll need to lift less weight than you would during a traditional seated preacher curl, the reverse grip preacher curl is a fantastic movement for developing thick forearms. Reply reply velon360 • We would like to show you a description here but the site won’t allow us. 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). Think a similar movement to a barbell curl, what you’re doing almost looks like a dumbbell chest fly. 5 billion logged sets from 1. Do this circuit 3, sometimes 4, times with no breaks. I'm pretty small, so I'm sure most gym rat dudes can do much more, but I was just interested in seeing what other more experienced guys curl on each arm and how quick they increase their weight. Tables of Dumbbell Wrist Curl strength standards for men and women. Jun 23, 2025 · How does your curl stack up to the average man's and woman's? Click the link to find out the average barbell and dumbbell curl weight. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. With dumbbells you get to a point where the weight is stacked over your elbow improving your leverage. It has me do the hammer curls and dumbbell curls back to back 4x8-12. After decades of lifting. I did it for a few days and I feel fine. Circuit goes single arm lateral raises 8-10 Single arm front raises 8-10 Single arm rear delt flyes x15 Then 3 mechanical drops sets of biceps curls with 8-10 reps on each different angle. Hammer curls are great for brachialis and forearms, for example. 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. Just look into some good arm workouts with dumbbells but you wanna try and hit all muscles in your arm group. They’re small groups that don’t make you a more fit individual and are hit by focusing on better lifts like deadlifts, rows, squats. Is it okay to alternate through them after every session? Archived Consider doing some cable curls, hammer curls, seated curls or preacher curls. 3. This complete guide includes several reverse curl variations. Is it enough to do 20 to 30 bicep curls on each arm daily? I do not want to get an injury. Dec 25, 2021 · The reverse preacher curl is really good exercise for building your biceps muscles, brachialis, and brachioradialis. The best result for me has been starting with my back, shoulders and elbows to the wall for strict form. Jan 4, 2022 · Read our guide to learn the average wrist curl weight for beginners, intermediates, and advanced lifters. Like, I'm sure the rate of increase in weight slows down over time, but could I be doing 30lbs on each arm in like 4-5 months? I'm 5'9" and 145lbs. By trying to progress to quickly my bicep curls turned into a combination of shoulder raises and a fraction of good mornings. Most lifters have different average curl weights on the barbell, dumbbell, cable, and strict curl. There’s such a huge focus on neck, forearms and calves in this sub. My biceps have never been so massive and detailed. Tables of Reverse Wrist Curl strength standards for men and women. Basically the two exercises discussed in the Dodgy Elbows article. Here's how to do the exercise, who should add them to workouts, and more. 5kg for 3x8? 15kg 3x5? Progressive overload or shocking the muscle with drop sets will also likely stimulate growth. Topping out on my SelectTech variable weight dumbbells on bicep curls. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Reverse wrist curls (with dumbbell and flex bar) and rotations (with a dumbbell weighted only on one end) helped me the most. It's pretty neat and not as good as direct work but it's an easy way to get some forearm work fairly seamlessly into your routine. Personally, I start my set with both arms, and usually will finish with alternating curls at a lighter weight or preacher curls. Gives my forearms a great pump. A couple months ago I made a post here about how I successfully progressed to curling 35 lbs. 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. This step-by-step tutorial shows you how to perform reverse preacher curls with the optimal arm Oct 21, 2024 · Do hammer curls and reverse curls work the same muscle? Hammer curls are also better at developing bicep strength because they work the biceps to a greater degree than reverse curls. My quads grew a bit more after ditching squats. Well, today I added 5 lbs to that and curled 40 lb dumbbells for the first time and it feels pretty great. Tables of Reverse Barbell Curl strength standards for men and women. Lower traps are often seriously neglected for shoulder health. So in my opinion hammer curls are worthwhile. After having decided to use dumbbells today, I also seem to dislike the need to search out for specific weight dumbbells and hoping they're not in use. My biceps were small af. With kettlebells the weight is below your wrist the whole time and in front of your wrist at the top. Standing curls or reverse incline curls, will likely help you move more weight and develop the strength bust the plateu. EZ bar curls are good a good exercise for building the biceps and the brachialis. Furthermore, your average and max curl weight will vary depending on the exercise. By pronating your hands during the curl, the emphasis shifts from the biceps to the brachialis and brachioradialis muscles. Mar 10, 2023 · Zottman Curls involve curling the weight with a supinated (palms up) grip, then rotating the wrists at the top of the curl so that the palms are facing downward. 5/5/5/5 curl, slow on the negative (similar to 7/7/7s) x4 Close grip preacher curl, 4x12 Hammer curl superset with reverse barbell curl, 4x12 Dumbell Bicep curls 10/8/8/20 Barbell bicep curls Sometimes I'll throw in extra exercises, sometimes emit some. Find out how strong you are compared to other lifters at your bodyweight. Reverse curls muscles worked vs hammer curls — key difference Hammer curls build thickness, but reverse curls build detail. Tip: I sometimes train forearms during Every tool is useful in the right situation. Even hammer curls work biceps. Reply reply accountinusetryagain • - landmine belt squats - slant board for stupid knee travel and even front squats or zerchers Reply reply Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. Use our calculator to find your level and get personalized improvement tips. They’re vanity points for people Oct 25, 2023 · Your maximum curl weight depends on factors like your age, weight, gender, form, and experience level. As soon as I reach that goal, walk away from the wall and continue to reverse curl even more, even with a swing cheat. Why am I not progressing in Weight with dumbell curls and hammer curls? I've been doing PPL for about 4 weeks now and I'm going up in weight pretty consistently on my other lifts, but I've been at a wall for hammer curls and dumbell curls from the beginning. Would this hinder my progress. Is it okay to switch dumbbell curls with barbell curls because it gets repetitive doing dumbbell workouts back to back. One of the advantages of using dumbbells instead of a barbell is the fact that they allow this to occur. I like do rev wrist curls like that, with my arms straight and slightly raised. 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. Again that's one dumbell per side with non-stop reps on each side. This would be your starting line, based on more than 4. That's very different than saying "Ok, women, make sure you stick to 5lb dumbbells for these bicep curls," which is prescriptive. That said, there is no one "proper way. Dec 23, 2021 · Find out how to perform a reverse dumbbell curl in a standing position by reading our easy-to-follow training guide and list of pros and cons. Is there any downside to switching to using a barbell for curls or is there a strong reason to buy larger dumbbells? Worth noting bicep curls are being used as an accessory movement not as a primary focus. It may even be worth trying hammer or pronated grip curls. From there it's a matter of researching "best exercises for ______" I'm doing wrist curls super setted with reverse wrist curls for 5x20 3 days/week. Preacher curls are probably the best bicep movement since the resistance profile aligns with where the biceps have the best leverage. Eg first is angled out, second is hammer curls, third is cross body curls. 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 Depending on where you grip the dumbbell it targets different parts of the forearm, because the weight distribution of the dumbbell makes the weight fall differently as your muscles fail. Definitely felt it in my upper arms, most likely due to a brachialis focus. The Dumbbell Wrist Curl is an isolation exercise that targets the forearm muscles, specifically working on enhancing grip strength and wrist stability by curling a dumbbell with controlled movements. The important part is to encourage both women and men to lift safely while still challenging themselves appropriately. I like to do lighter weight with dumbbells for high rep ranges and heavy weight for low rep ranges on a barbell or EZ-bar, like u/FractalBliss42 said it's easier to add weight on a weekly basis for a 5-8 rep range compared to a 12-15 rep range. 31 votes, 94 comments. My point is, I do several different bicep exercises to fatigue my muscle completely. Reverse Curls, on the other hand, involve using a pronated (palms down) grip throughout the exercise. Learn how to find it, according to fitness experts. What is a good Dumbbell Reverse Curl? Female beginners should aim to lift 4 kg (1RM) which is still impressive compared to the general population. Anyone know of some technique change Currently on the Reddit PPL and for curls it suggests 4x8-12 of both the bicep and hammer curl. M23, 3 years of gym PPL training. Former obese. You can adjust adjustable dumbbells anywhere from 5lbs (or whatever weight is the handle alone) to the max and you are able to move up weights by 2. I also got my first compliment from a fellow classmate on my biceps. In summary, the dumbbell reverse curl is a versatile exercise that can be performed at home or the gym as part of a full-body or targeted arm workout. . 5kg/27. You can use dumbbells for a wide range of exercises and movements. I also do preacher curls and either another type of dumbbell curl or barbell curl. Depends entirely on the type of curl. Weight Loss 101 - if you want to lose weight and don't know how Reverse Wrist Curl – This exercise is mandatory for all climbers, in order to maintain forearm muscle balance and prevent injury. 35 for rows. I've noticed some pain in my wrist lately that hasn't gone away. Since January, I started doing heavy bicep curls whatever the exercice. Elbow flexion is elbow flexion. I've been working out consistently for the past 4 months. Personally, I have had the best success with reverse cable curls. Weight & 1 Rep Max Calculator Average Reverse Dumbbell Curl standards by male, female, weight, age and height Use this calculator to see Fitbod's possible first recommendations for you. Using a weight that I can perform atleast 20 reps. krpxutjrugvqgxxudtbwlmruxdeqnbjoaosuxohysybzklbekimpmumpwrtucmbpkrmxjliaejdy