Wrist curls muscles worked reddit. Mar 27, 2025 · Discover common causes of wrist pain and learn when to seek medical advice with our thorough guide emphasizing symptoms, natural treatments and prevention. Your wrist acts like a pivot point that can move in almost any direction as you reach and flex your hand. Located on the front of Visible imbalance such as bigger muscles on one side, or physical like one arm is stronger? You havnt been training too long so you really shouldn’t worry about what weight you can or can’t use yet. Never really done rope or cable curls with any consistency. Should I do that or replace them with cable curls? My bicep training consists solely of hammer curls and whatever stimulus I get from my pulling movements. Here's how to do the exercise, who should add them to workouts, and more. workout with the Kettlebell Hammer Curl! Target Biceps Brachii, Brachialis, Brachioradialis, and Forearm Muscles while perfecting your form. 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 Aug 11, 2024 · Wrist Roller Muscles Worked Your forearms are made up of two sets of muscles – flexors and extensors. Isometric hold (optional) - Hold for a second. However, It still hurts. I really do enjoy cable hammer curls but that would be the third option in terms of overall arm hypertrophy. throw on some wraps when your wrists start bothering you. Incorporating My solution was to build the forearm before doing anything too strenuous on the bicep (still worked them, but at lighter weights/lower reps). It's an isolation exercise and should be seen as a 'finisher' and not be treated the same as a compound exercise. Give this curling variation a go , it shifts more of the tension to the outer head of the bicep and provides an incredible burn. Their primary functions are elbow flexion (bending the arm) and wrist supination (rotating your wrists) (1). the mechanics are the same. The above instructions were for the EZ bar reverse curl, but they also apply to dumbbells, straight bars, and more. Totally different muscles, both make the forearm larger. Apr 11, 2023 · Your wrist is made up of eight small bones called the carpal bones, or the carpus. Try hammer curls instead of bicep curls and you'll probably notice that even though you're using the forearm, the pain isn't there (the weight is correct for the muscle it's using). Alternatively, just keep gripping heavier things. This guide explains how to perform the close grip EZ bar curl and then discusses the difference between close grip and wide Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. Quick question. Read our barbell wrist curl guide. It feels like it's in the bone. Reverse curls are similar to Zottman curls because the movement represents the second half of each repetition. Read our dumbbell standing wrist curl guide. This is the shallowest muscle on the radial side of your forearm. Feb 8, 2025 · The wrist is one of the most intricate anatomical structures in the body, allowing for precise movements, grip strength, and sensory perception. This comprehensive approach helps build overall strength and endurance in these muscle groups. As you curl the dumbbell and rotate your wrists, you finish the We would like to show you a description here but the site won’t allow us. the target muscle is the same. The reverse dumbbell curl is a movement where you lift the weights with your palms facing down. The waiter curl also activates the forearm flexor Aug 11, 2024 · Muscles Worked Wrist flexors Wrist flexors are located on the palm side of the forearm and include several muscles that help us to curl the wrist. Doing so allows you to use slightly more weight, emphasize the brachioradialis muscle, and improve your wrist stability Mar 29, 2025 · The wrist curls are meant to strengthen the muscles in the wrist and forearm. This is the muscle that runs from your humerus down to the thumb side of your forearm, and it’s essential when it comes to building grip strength and overall forearm size. New comments cannot be posted and votes cannot be cast. Oct 25, 2022 · Wrist anatomy is the study of the bones, ligaments and other structures in the wrist. Sep 12, 2024 · While both wrist curls and reverse wrist curls target different muscle groups, it’s crucial to understand that they work together to create a balanced and functional forearm. Learn how to do this exercise, the muscles worked, and the main benefits. By the way, big/toned arms are also extremely dependent on the triceps, which is often neglected by the typical curl bro. Mar 20, 2024 · Reverse Curls— Muscles Worked Brachioradialis Unlike its more popular counterpart, the reverse curl isn’t a bicep curl! The main muscle you work in a reverse curl is your brachioradialis forearm muscle. Reply reply SweatyEngineer1418 • John meadows method of seated hammer curls (back supported) followed by dumbell preacher As for training your wrists, try to incorporate the false grip in movements that don't require your wrists to support your entire body weight (ring rows with your feet on the ground, bicep curls, pelican curls, anything else you can think of that'll work). Aug 11, 2024 · Boost your Arms. Keeping your forearms flat, extend your wrists and lower the weight down toward the floor. May 18, 2020 · Zottman Curl Muscles Worked Biceps brachii – known as your biceps for short, this is the muscle on the front of your upper arm. Get started today! Dec 27, 2021 · Close grip EZ bar curls are an excellent exercise for working the biceps muscles, especially the long head. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. tl;dr do both. In this guide, we’ll look at how to do barbell wrist curls correctly, give tips for making them more effective, talk about common mistakes to avoid, explain which muscles they work, and talk about the many benefits. The flexors close your fingers and bend your wrists downward, i. 40 votes, 29 comments. The main muscles developed during plate curls are: Biceps brachii – known as the biceps for short, this is arguably the most well-known muscle in the human body. Also, learn about the handy benefits and alternative exercises. Suppination of the wrists is the goal for peak activation in the bicep. Jun 7, 2022 · Cables are extremely versatile and place constant tension on the working muscles, making them ideal for hypertrophy training. Mistakes to Avoid A common mistake related to behind-the-back wrist curls is using a partial range of motion. As the elbow flexor, your bicep works during all sorts of curling exercises, including those you do with palms facing down. Hammer curls use a neutral grip, palms facing each other, to engage the biceps, upper arm, and forearm. If you don't have pain from wrist curls/reverse wrist curls, they're fine. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Brachialis Not to be confused with the similarly named Jan 8, 2022 · The lower arms need more than just regular forearm curls to reach their full potential. Jun 12, 2023 · Your hand and wrist are structured to allow you to move, flex and rotate your wrist joint and to use your hand to grab and touch objects. As you can see, there's no muscle around the actual wrist, so there's nothing that you can grow there effectively. Unlike traditional curls that include wrist rotations, your hands remain neutral (facing in) during a hammer curl. So for curls, keep your biceps engaged fully throughout the entire set. Maintaining a balanced wrist position while your wrist curl ensures you’re co-contracting: using the muscles on both sides of the joint. The forearms are stabilizing muscles and they can't really perform the action of pulling weight toward the body, which is what the biceps muscle does. But near the end of a set when I start reaching my limit and really force myself to keep going I start feeling shocks. 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. REVERSE CURLS: MUSCLES WORKED Let’s talk about one of the most underrated muscles in your arm and the primary muscle that the Reverse Curl targets: the brachioradialis. Combine with other exercises: Consider combining reverse wrist curls with other exercises that target the forearms and wrists, such as traditional wrist curls and forearm curls. Reverse Curls Muscles Worked The primary muscle involved in reverse curl is the bicep. Extend your arm and turn your palm down. As for physical imbalance your dominant side will be slightly stronger but as you train more you’ll feel it less and less Jul 27, 2023 · The reverse curl requires you to keep the wrist and forearm in perfect, straight alignment. When you extend it up, the top of the forearm. www. It’s a low-impact exercise that most Then another finger, and so on. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Not to mention they increase your overall muscle mass, aesthetics and health much more than isolation exercises like biceps curls do. Jun 23, 2025 · The Zottman Curl packs a big punch, it'll fill up your forearms and build those biceps! This is how to do a zottman curl correctly and the best variati After months of suffering with it, I’ve finally cured my cubital tunnel syndrome/inflamed elbows/tingling ring and pinky fingers. Learn about the possibilities, diagnosis, and treatment. Depends on your goals. The wrist joint is a complex joint which connects the forearm to the hand, allowing a wide range of movement. Concentric phase Curl the weight into the palm of your hand flexing only at the wrist. Nothing seriously painful, it stops as soon as I stop working the muscle, but I get a distinct, metallic, numbing sensation We would like to show you a description here but the site won’t allow us. Jun 23, 2020 · Reverse Curls Guide – Muscles Worked, How-To, Benefits, Tips And Variations Do you want bigger biceps? Would you like bigger forearms too? Are you fed up with doing biceps curls and wrist curls separately? Build your upper and lower arms at the same time with reverse curls. Which muscles are worked with a wrist curl? Wrist curls work the group of muscles on the inside of the forearm, while reverse wrist curls target the outside of the forearm. You still might be working the biceps while not feeling it. When you draw your hand toward the ground, it works the bottom of your forearm. The wrist (carpus), the proximal segment of the hand, is a complex of eight carpal bones. With a straight bar u might notice u can do less weight but way more bicep activation. I find that when I'm curling, benching, or even just doing pushups, that it's my wrists that tire out before my chest or biceps. This is because by using a narrow grip, you naturally shift the tension onto the outer muscle fibers of your biceps, which can make them look more peaked over time. Any way to fix this, or just keep at it until they eventually catch up with the rest of my body? The primary muscles that work during plate curls are the biceps, which cover the front of our upper arms. This was repeated about 5 times, or until we couldn't give any bicep resistance. With a few attachments, you can train all of the actions of the forearms to yield the best results. Short periods of high-frequency training can be beneficial for bringing up lagging body parts aesthetically or strength wise. Apr 21, 2025 · Wrist pain has some obvious causes, like a sprain or break, but also others like a cyst. I never curl with my forearm (I tried to pay full attention and made my biceps work) However, when I release the bar Then you've got some heavier work plus some unilateral work with deep stretch. When most people train the forearms, they typically just do wrist curls, but there’s so much more you can be doing! Keep reading to find out the best cable forearm Jan 8, 2022 · Our tutorial shows you how to do the dumbbell wrist twist exercise for your forearms. A vertical or pronated grip during a curl exercise decreases the contribution of the biceps brachii leaving more of the stress for the brachialis muscle. I've also tried incline bicep curl with dumbell for a few weeks. The standard wrist curl is responsible for the underside of the forearm. This guide, which covers the palms down dumbbell wrist curl, focuses on the often neglected extensor muscles. In contrast, the extensors open your fingers and bend your wrists backward, i. 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. Hammer curls work your entire elbow flexing chain, from your radialis to your brachii. Our complete guide to forearm curls covers the form, common mistakes, and benefits. The muscle group should not get a “break” during the set. So as a result, I do it in dumbbells and EZ bar. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. It has three functions; elbow flexion, forearm supination, and shoulder flexion. This supports grip strength and elbow flexion. Aug 11, 2024 · Muscles Worked The waiter curl primarily works the biceps brachii and more specifically, the long (outer) head of the brachii. Thus, you can alternate or adjust your grip to emphasize which muscle group you wish to focus on. But wrist pain also can result from long-term problems, such as repetitive stress, arthritis and carpal tunnel syndrome. i use wrist-wraps for curls on the high-strain sets to keep em locked and avoid any wrist bending, and get the bonus of pain-relief from the compression. I’ll show you the step-by-step technique and reveal some crucial mistakes that you Apr 28, 2019 · You hang a weight on the free end of the rope. Forearm training should consist of roughly equal work for both the forearm flexors and the forearm extensors. Aug 14, 2025 · Forearms Every Day: An Overview Forearms are a commonly neglected muscle group, and while these are trained with deadlifts, rows and curls, these are not always enough. Or they're training for something which requires wrist strength? If I wanted to take up arm wresting, I'd wrist curl and bench, even if I could hardly bench the bar. The brachialis lies beneath the brachii and is one of the largest elbow flexors providing forearm flexion. if you prefer an exercise over another, you should do that exercise! do behind the back wrist curls have any real benefit over standard ones on a bench? I want to grow my Forearms and keep seeing the btb wrist curls and was curious to see whether it was better than just a standard wrist Curl Supported by a bench? Just like the title says; I started lifting about a year ago and have put on 20-25lbs since. However, despite this, they still manage to use several upper and lower arm muscles. Wrist, complex joint between the five metacarpal bones of the hand and the radius and ulna bones of the forearm. Using a bench allows you to focus more on the movement by providing extra stability. There is a reason it’s called that…yes it makes it easier on the wrist but also easier to curl in general. They include wrist curls, wrist rotations, hammer curls, etc. Apr 15, 2025 · In a Reddit thread, natural bodybuilders revealed the secret to growing bigger arms—by targeting an often-overlooked muscle group, with two key exercises. You can do exercises that utilize these movements to work the Doing so is particularly beneficial for wrist curl exercises because many people struggle to form a good mind-muscle connection with their forearms. Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. This is important for the best results, as well as maintaining proper wrist health as you perform this exercise. Nov 19, 2024 · Wrist pain is often caused by sprains or fractures from sudden injuries. However if you are feeling pain in your joints, etc you may need to lower the weight. Reverse Wrist Curls: I typically do both hammer concentration curls and hammer cross body (start at your waist, cross your body to the opposite side) curls. These irregularly shaped bones join your hand to the two long forearm bones: the radius and ulna. On the other hand, a supinated curl, like a preacher, will target the biceps brachii and neglect just about everything else. However, we’ve provided step-by-step instructions for the kneeling barbell variation. This particular exercise also emphasizes the biceps' long (outer) head. Call my crazy, but it really feels like my arm is electrocuting itself. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. It can also put extra strain on your joints coming in and out of lockout over and over during a set. In the context of bodybuilding, is there any meaningful way to isolate the long or short head of the biceps? So as to bias a muscle, eliciting more growth on a specific head? I assume there would be no meaningful bias when performing a curl whilst supinating/pronating the forearm but I’m not totally sure. Bicep curls use an underhand (supinated) grip, focusing more intensively on just the biceps. For example, focusing solely on wrist curls can lead to overdevelopment of the flexors, resulting in a weaker wrist extension and an increased risk of wrist strain. 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. , during reverse wrist curls. The wrist (carpus), the proximal segment of the hand, is a complex of eight carpal bones. We would like to show you a description here but the site won’t allow us. e. Straight bar will allow suppination more as compared to ez curl. It's a trick to tap into the mind-muscle connection. So here's a picture of what the forearm and wrist looks like anatomically. Aug 12, 2025 · Hammer curls and bicep curls differ in grip and muscles worked. Drag Curls VS Bicep Curls comparison. The other person would pull there hands to the ground as hard as possible, while the other person did the opposite trying to curl. By targeting the extensor muscles along the back of your forearms, this movement contributes to balanced arm development and supports overall upper body strength. I never do it on a straight barbell because I really do not know how to do it in a straight barbell without my wrists hurting. The carpus articulates proximally with the forearm at the wrist joint and distally with the five metacarpals. it's helped a lot. Hi guys! I have been experiencing this weird wrist pain when doing some curls. , during wrists curls. Now the advantages of both are these: all part of the muscles are worked with cables, because certain parts of muscles are better recruited at different parts of the strength curve, however, dumbbells enable you to maximally increase your strength at the strongest point of the natural curve. 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 Mar 30, 2024 · What To Know Both reverse curls and reverse wrist curls can be modified to target different muscle groups or to increase the intensity of the exercise. Bayesian Curls are good with relatively moderate weights and 10-15 reps in my opinion. To use the wrist roller, you wind the rope up the handle using either wrist flexion or wrist extension movements. One person would be in the preacher curl bench and setup like they were going to curl but with their hands together. If you're lifting the weight in a curling motion, you're working the muscle and it will grow with progression. Oct 26, 2024 · The Barbell Reverse Wrist Curl is a highly effective exercise for developing forearm strength and enhancing grip power. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. The resistance the weight provides means the movements you use to wind the rope are somewhat like doing weighted wrist curls or wrist extensions. The brachialis lies beneath the brachii and is one of the largest elbow flexors that provides forearm flexion at the elbow. 5lbs So the next step for me would be to overload to 15kg/33lbs. Also, try relaxing your grip a bit to disengage the forearms and try squeezing the weight up with your biceps. If you notice that you are moving your body and upper arms a lot throughout the movement you can sit down or use a bicep curl accessory like an arm blaster. How To Do The Barbell Wrist Curl There are several different ways to do the barbell wrist curl. Eccentric phase Lower the weight to hang in front of the knees and repeat the movement. Tons of grip sport athletes, wrestlers, bodybuilders, etc do them. 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. However, in recent months I have become acutely aware of pain in my forearms when I do certiain exercises such as bicep curls. Wrist extension/flexion. com We would like to show you a description here but the site won’t allow us. So I have finally reached 2x12 on dumbbell bicep curls with 12. Unsatisfied with the size of your forearms, or have a grip issue? Then incorporating daily forearm . Muscles worked with rotating bicep curls Rotating bicep curls are mainly an upper arm isolation We would like to show you a description here but the site won’t allow us. trueYou can't curl without hitting your biceps. Farmer's walks do not work the wrist flexors or extensors as wrist curls do. In my years of coaching and personally chasing bigger, stronger arms as a powerlifter, I've utilized both the standard bicep curl and 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. Aug 11, 2024 · Plate Curls – Muscles Worked Plate curls are an isolation exercise. If you do have pain from them, we can I'd also add that IMO, bicep exercises aren't that important, since so many other exercises work the biceps, plus tricep exercises are what add the most muscle mass to arms anyway. Archived post. Keep reading for a closer look at each exercise and how to do them right. I've tried the curl Machine (seated at the edge of the seat) to put my biceps in the long position but it feels terrible on my wrist. Attach a resistance band to a low anchor point and hold the ends with an underhand grip. This exercise works the flexors and extensors in the wrist, which are important muscles for holding, lifting, and even typing. 5kg/27. The wrist is composed of eight or nine small, short bones (carpal bones) roughly arranged in two rows. redditmedia. I get pain doing curls on the inside of my left forearm about halfway between my wrist and elbow (maybe 10% closer to my wrist). By adding a pause, you learn how to activate the muscles in your forearms. Hammer Curl Variations As a single-joint isolation exercise, there isn’t too much you can do to your hammer curl form. That means they only involve movement at one joint. Jun 3, 2025 · The primary muscles worked during the waiter curl are the biceps brachii. While not to the same extent, the movement also trains the forearm flexors and brachialis. That's also one of the reasons why a lot of proportion metrics are based on wrist circumference. What is a Dumbbell Hammer Curl? Dumbbell hammer curls are an effective and beginner-friendly exercise that builds up your biceps and forearms simultaneously. It's incredible how well both work. Jan 21, 2025 · The main things to keep in mind while doing rotating bicep curls are keeping your upper arms still and keeping the wrist rotation controlled. Doing so is good for putting your bicep at a mechanical disadvantage and forcing your forearm muscles to do more work. Building stronger forearms doesn’t have to rely on wrist curls alone. They work the finger flexors, and involve the thumb a bit. It doesn't really change as you build muscle. It’ll come, just eat more and you’ll slowly gain strength. The brachioradialis operates to flex your elbow at the forearm. Its bones, ligaments, tendons, nerves, and blood vessels function together to enable daily activities ranging from fine motor tasks to heavy lifting. Know the parts of the wrist and their names in this comprehensive guide with the diagram. In this video you’ll find two variations: in supination (palm up) and in pronation (palm down). Mar 30, 2024 · Learn the wrist anatomy with our ultimate guide. When I work my biceps by doing an exercise like curling, everything is normal. Because so many factors can lead to wrist pain, diagnosing the exact cause can be difficult. Mar 13, 2025 · (1) Muscles Worked: Brachialis, brachioradialis, biceps brachii. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. Is this weird? For benching, it seems that the dumbell variety is usually harder. Additionally, the lift also targets your forearm flexors and brachialis. It gets to the extent that I don't really feel like I've worked my target muscles much at all as my wrists seem to give out before I feel properly worked. wnoud lbbm nhfy tjjrlgi duwqyp psvi basyo gzzx qhcq ddg