Reverse dumbbell curl weight reddit. You can even superset these with standing behind forearm .

Reverse dumbbell curl weight reddit " Hammer curls or reverse grip curls are good exercises too, they just emphasize different muscles. This takes the shoulders out of it and allows a very natural range of motion. Reverse Wrist Curl – This exercise is mandatory for all climbers, in order to maintain forearm muscle balance and prevent injury. 31 votes, 94 comments. I started doing it only 2-3 days out of the original 5. Place your forearm on the pad and curl the weight up towards your shoulder. 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. 20 lbs for chest presses. I appreciate you being honest about it man. The best result for me has been starting with my back, shoulders and elbows to the wall for strict form. You can use dumbbells for a wide range of exercises and movements. 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. My quads grew a bit more after ditching squats. My biceps have never been so massive and detailed. . I like both. Since January, I started doing heavy bicep curls whatever the exercice. 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. 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. Find out how strong you are compared to other lifters at your bodyweight. Eg first is angled out, second is hammer curls, third is cross body curls. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. 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. 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. Hammer curl is easily 50 lb dumbells but I rarely do those. I also feel it a bit more in my biceps doing the barbell. Is it enough to do 20 to 30 bicep curls on each arm daily? I do not want to get an injury. 5kg/27. Even my schools doctor didn't know what I should do. So I use 25 lb dumbbells for as many reps as I can do, usually 3 sets anywhere from 10-20 reps, nice and slow with a big squeeze at the top. r/forearmporn Low reps, high weight. Could this be related to the wrist curls? EDIT: wow. Anyone know of some technique change BioDigital is a complete 3d human and you can turn things on and off (Muscles, skeletal system, connective tissue, respiratory system etc. 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. Personal choice and the chance to mix up movements. They've never bothered me before. I basically bicep curl 9 sets per workout, twice a week. But lately Ive been skipping charles and doing some weighted chin ups instead. We would like to show you a description here but the site won’t allow us. Elbow flexion is elbow flexion. I eventually moved on since it didn't feel like I was doing curls right. Narrow grip reverse pulldowns 2x12-15 Machine reverse flies 3x15+ Cable upright rows 3x15+ EZ bar curl 3x8-10 EZ bar reverse curl 3x12-15 Dumbbell spider curl 3x12-15 Day 2: Weighted chin-ups 4x5 Dumbbell unilateral row 3x8-10 Chest-supported wide-grip row 3x12-15 Cable bent-over unilateral reverse flies 3x15+ Cable incline hammer curls 3x15+ Usually I'll split them up into two days (if you're focusing on circuits) or I'll end up with a super set of standard dumbbell curls, EZ-Bar Reverse Curl, Dumbbell Hammer Curl into Overhead Push Press. 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. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. I've seen bodybuilders doing both in videos on youtube. It is really, really hard to use too much weight on a bicep curl so you’ve got nothing to worry about. Would this hinder my progress. Using a weight that I can perform atleast 20 reps. Granted, I do all my back exercises unassisted and do suicide grip where I can, so my forearms were starting to get defined anyway. If you are genetically gifted then even better. The eze-curl bar is designed to reduce strain and increase stability in the wrist and elbow during regular and reverse bicep curls. If you're trying to grow your biceps Jan 4, 2022 · Read our guide to learn the average wrist curl weight for beginners, intermediates, and advanced lifters. With kettlebells the weight is below your wrist the whole time and in front of your wrist at the top. These aren’t the checklist items for health lifestyles. If you do both arms at the same time, your entire body will be activated and working to curl 80 pounds. I like reverse curls myself because they also work forearms. If you’re focused on improving wrist extension and reducing the risk of wrist injuries, reverse wrist curls are an excellent choice. I also got my first compliment from a fellow classmate on my biceps. 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 For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. 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 TacticalViper6 Is there a difference for light weight vs heavy weight for bicep curls? I did both as for the light weight I felt my bicep worked more while the heavy weight requires my Forearm to grip harder. If you’re looking to improve your overall grip strength, wrist curls are a great starting point. It changes the angle with which the wrist meets the arm, hampering a full range of moment. The most resistance is applied at the top of the movement during peak contraction bands. 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. S I don’t wanna do both cause my training philosophy is- 2x12 to absolute failure and end with partials (sometimes), so I don’t want to do too much volume We would like to show you a description here but the site won’t allow us. I rotate in preacher curls, cables, barbell, dumbbell, standing, etc. Hi all. After decades of lifting. I've been working out consistently for the past 4 months. Should I do that or replace them with cable curls? P. Work in all the variations and see how they feel. If you really want to work on your forearm size, wrist curls and reverse wrist curls are a better option. Don't do it everyday like I did (Monday-Friday). Any type of barbell would stick out uncomfortably behind or in front of your body if you tried to use it to hammer curl. 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. Try regular Hammer curls and also pinwheel curls. Now I do concentration curls with dumbbells and they work amazing. With dumbbells you are working against gravity so the force vector goes vertically towards the floor. Aug 11, 2024 · Transform your Arms with the Barbell Reverse Curl! This powerful exercise targets your Biceps, Brachialis, Brachioradialis, and Forearm Muscles. Now I try doing 5 sets of 5 with EZ bar and afterwise 4 sets of dumbbells curls for mass, 8-12 reps. Also, I started at 100 LBS 6 month ago and I am at 250 lBS currently. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Anything to change it up and keep it interesting and difficult. My biceps were small af. 35 for rows. Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. Also, throw in 1-2 sets of forearm work 2x per week like kneeling dumbbell wrist curls and reverse wrist curls on a bench. 15 for overhead presses and bicep curls. Learn how to do the perfect reverse curl. 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. Is it okay to switch dumbbell curls with barbell curls because it gets repetitive doing dumbbell workouts back to back. Basically any exercise that requires me to put strain on my forearms… For example, if you curl one 40 lb dumbell at a time your body is balancing and working to curl on that one side. 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. Reply reply velon360 • We would like to show you a description here but the site won’t allow us. 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. Seated wrist curls effectively give a far better stimulus to the wrist flexors (which is the whole point of the exercise) with much less weight. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. Reply reply Tron0001 • Sounds normal, the resistance profile can be pretty different depending on your set up and how you hold the bell Tables of Reverse Barbell Curl strength standards for men and women. These are much more difficult and effective than regular crunches for building core and ab strength and can also utilize the upper back and glutes as well! : r/bodyweightfitness     Gaming Sports Business Crypto Television Celebrity Go to bodyweightfitness r/bodyweightfitness r/bodyweightfitness Jun 9, 2017 · How To Perform A Reverse Curl (Image credit: Glen Burrows) When performing a reverse curl you can either use dumbbells, or an EZ curl bar or a straight barbell like an Olympic bar. 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. 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. Then I place my feet under the bar and I can do nordic curls. Is this weird? For benching, it seems that the dumbell variety is usually harder. I believe this to be the reason that bands are killer for bicep curls. Think a similar movement to a barbell curl, what you’re doing almost looks like a dumbbell chest fly. Are these movements redundant or are there reasons to do both? Thanks. Here's how to do REVERSE CRUNCHES and take them to the next level. 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. 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. It may even be worth trying hammer or pronated grip curls. Curls for the girls. Mar 20, 2024 · While you can do a reverse curl with a barbell, EZ bar or dumbbells, using barbells for hammer curls would be, er, awkward, to say the least. You can do a lot more with a barbell (I assume Olympic) than you can with an ez-curl bar. I did it for a few days and I feel fine. So in my opinion hammer curls are worthwhile. I'd also recommend that you do your dumbbell curls on an inclined seat for a bigger stretch. The exercise everyone has been waiting for: "WHAT ABOUT MY BICEPS?!" There aren't many opportunities to do isolation work without machines or free weights, but there are still a few options if you're creative enough. So I have finally reached 2x12 on dumbbell bicep curls with 12. It takes alot to exhaust forearms. I finally got my 10 lbs dumbbell. I switched and haven’t had an issue since. I've noticed some pain in my wrist lately that hasn't gone away. 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. Here's how to do the exercise, who should add them to workouts, and more. 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. Definitely felt it in my upper arms, most likely due to a brachialis focus. 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? I don’t see the point of focusing on forearms. The other can be adapted and used in many other ways. 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. You can even superset these with standing behind forearm Reverse curls primarily use the brachioradialis, which really makes up only a small part of the forearm. This complete guide includes several reverse curl variations. 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. M23, 3 years of gym PPL training. Preacher curl (combined weight because bar) is probably 100lbs or so but I do 75lbs for speed reps. EZ bar curls are good a good exercise for building the biceps and the brachialis. Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. 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). 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. Hammer curls is my vote. Personally i like preacher curls with a wide grip and dumbbell curls laying on an incline bench. I only ever do isolation to see where my strength is lacking in my ligaments. It has me do the hammer curls and dumbbell curls back to back 4x8-12. Who knows why. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Would usually do the BC with dumbbells and RC with a bar. 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. There’s such a huge focus on neck, forearms and calves in this sub. 5lbs So the next step for me would be to overload to 15kg/33lbs. A couple months ago I made a post here about how I successfully progressed to curling 35 lbs. Don’t go in thinking that you can lift a similar weight to what you can with an underhand grip, the short answer is: you can’t. Reverse Curl 21s Similar to classic When I first got it, I was feeling pain from time to time, that made me take some weeks off, that's when I knew I was over doing it. I get really bad pain in my arms when I do curls with barbell and dumbbells. Biceps curls are completely unnecessary for the vast majority of gym goers out there Who doesn't know the hordes of lanky beginners or grunting wannabe bodybuilders that waste half of their gym time on curls? I usually do wrist curls and reverse wrist curls for forearm workout. I completely straighten my arm and rest my forearm on my knee about 5-6 inches from my wrist. I'm doing wrist curls super setted with reverse wrist curls for 5x20 3 days/week. By slowly adding more weight I stopped locking the elbows to my hip and helping myself a bit with swinging my back. Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Ladies love forearms. For months I used to do light weight and many reps (15 to 25) on bicep curls. Hope it gets better for you. 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. How does your strength stack up? Heavy-ish ez bar curls and moderate weight curl variations for 10-15 reps. I wouldn’t classify the workouts as fitness. Train both with barbell reverse curls! Currently doing a 10kg dumbbell. Locking your joints is completely fine for almost all individuals, assuming you’re using weight that you can control. Unfortunately you will need to reduce the work done by your affected arm in the gym for faster recovery. Y, or YTW raises are great to warm up with before you do any pressing. Cheater curls are useful on occasion too. Biceps respond best to volume and 15 rep sets tend to make them feel like splitting my skin. Even REVERSE curls work biceps a little. You may do reverse curls using free weights, resistance bands, or even a cable machine. My arms are a little sore but I think that is a good thing. I am a 5'3 20 year old boy. One of the advantages of using dumbbells instead of a barbell is the fact that they allow this to occur. As soon as I reach that goal, walk away from the wall and continue to reverse curl even more, even with a swing cheat. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Standing curls or reverse incline curls, will likely help you move more weight and develop the strength bust the plateu. My favorite one is incline seated curls, 22kg per hand, 8 reps. Never seen anyone doing incline curls like this before & they don’t look particularly effective. Reply reply accountinusetryagain • - landmine belt squats - slant board for stupid knee travel and even front squats or zerchers Reply reply 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. Former obese. Jun 22, 2024 · Dumbbell reverse preacher curls: Sit on a preacher curl bench with a dumbbell in your hand. You will have to drop the weight from your usual, but a couple of sessions incorporating them should have you knock your weight up. Honestly, it's Last week's Technique Thursday on Front Lever Pull Ups All previous Technique Thursdays This week's Technique Thursday is on Bodyweight Curls. Eventually I messed around with the grip of my forearms and you're right, holding the bar more loosely (just resting on your fingers pretty much) works. With bands, are you curl the lift is getting more difficult and more resistance is being applied. Well, today I added 5 lbs to that and curled 40 lb dumbbells for the first time and it feels pretty great. This is absolutely The dumbbell reverse curl is simply a variation where you do the movement with a pair of dumbbells. Ultimately, the most effective Do straight forward and cross body hammer curls work the same muscles? I started adding hammers to my pull day training. Personally, I start my set with both arms, and usually will finish with alternating curls at a lighter weight or preacher curls. ). I just want big juicy forearms, a department in which I am really lacking. Dumbbell Reverse Curls: Ideal for unilateral training, dumbbell reverse curls ensure both arms work equally, preventing imbalances. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. 2. And that’s without even counting hammer curls, reverse curls and pronation curls Share Add a Comment Sort by: Top Open comment sort options Best Top New Controversial Old Q&A Rhorge • Reverse wrist curls (with dumbbell and flex bar) and rotations (with a dumbbell weighted only on one end) helped me the most. Additionally, you may choose to perform this biceps exercise standing or seated. Do this circuit 3, sometimes 4, times with no breaks. Cable Machine Reverse Curl The cable machine reverse curl is a variation where you attach a straight bar on a cable pulley machine and curl the weight as you usually would. I sometimes super set them with other exercises too, and do other variations like preacher curls and hammer curls Reply reply af1293 • 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. Basically the two exercises discussed in the Dodgy Elbows article. Even hammer curls work biceps. 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. thanks guys! Period. Is it okay to alternate through them after every session? Archived With dumbbells you get to a point where the weight is stacked over your elbow improving your leverage. Every time I want to do it, I warm up from the 100s all the way to 250 LBS where I do 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 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). Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Hi, ive been spamming these for a few weeks and I have DEFINITELY seen forearm growth. 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". Hold a dumbbell in each hand with an overhand grip, arms at your sides. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. With dumbbells, you are losing resistance as the arms move up to the shoulder. New comments cannot be posted and votes cannot be cast. Natural amateur bodybuilder here. By trying to progress to quickly my bicep curls turned into a combination of shoulder raises and a fraction of good mornings. 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. Lower traps are often seriously neglected for shoulder health. Learn the techniques! Currently on the Reddit PPL and for curls it suggests 4x8-12 of both the bicep and hammer curl. From there it's a matter of researching "best exercises for ______" I like to do them seated with a dumbbell. This step-by-step tutorial shows you how to perform reverse preacher curls with the optimal arm I read once (/sorry can’t find the article) that doing curls with a barbell can cause this and they suggest dumbbells only. I have never lifted a dumbbell before and do not work out my hands. That said, there is no one "proper way. 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). But I am not sure if light or heavy makes any difference? Archived post. There's no way you can do more weight safely on the eccentric like that. If you can't do that, maybe try single leg hamstring curls with parallettes/equalizer (if you have those). Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. You can lift both dumbbells simultaneously or alternate between left and right. However, dumbbells offer several benefits. 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/fitness is remarkably helpful. 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. Tip: I sometimes train forearms during You guys ever Google “ Strength standards” and laugh… this is the Strict curl “ Strength standards” list. 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. This same ideology goes for leg exercises like the leg press, hack squat and back squat as well. I can go on and on, but my point is to show everyone that that are tons of hamstring exercises besides leg curls!" Dec 25, 2021 · The reverse preacher curl is really good exercise for building your biceps muscles, brachialis, and brachioradialis. I understand the attraction to standing wrist curls because we love big ego weights and you have to use sissy weights with horizontal seated curls. Leg press, BB lunges and reverse lunges, leg extensions, leg curls are sufficient to build decent legs. Sep 12, 2024 · Wrist Curl vs Reverse Wrist Curl: Which One Should You Do? The best exercise for you depends on your individual goals and needs. Other than that there's no pain at except when curling under load. My main method is rapid and explosive lifts. I know I'll reach my target of 75 lbs one day. I'm not sure if I should move the dumbbells straight up and down or cross body. 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. 3. 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. Brachioradialis gets hit nicely too. the most ever done by a human is 114kg or 251lb, which apparently isn’t even elite for a 290lb man 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. They’re vanity points for people 40 lb dumbbells for single leg deadlifts. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. I do nordic curls by placing heavy stuff in front of and on a 20kg barbell I have (I add dumbbells, kettlebells, a sledgehammer, etc. One is a specialized piece of equipment suited for specific tasks. pqvm rrubpqu udxr aymlgb dmtihpk rjkibf cnlg jkvefql firp rose flfezum sekxcd ypcq ykweya uyqk