How to Work Your Forearms With Wrist Curls (and Reverse Wrist Curls)
The forearms are a often-overlooked muscle group, but they’re essential for a variety of activities, including gripping, lifting, and even typing. If you’re looking to build stronger forearms, wrist curls and reverse wrist curls are great exercises to add to your workout routine.
What are wrist curls?
Wrist curls are a compound exercise that works both the flexor and extensor muscles in your forearms. They are done by curling your wrists up and down while holding a weight in your hands.
What are reverse wrist curls?
Reverse wrist curls are similar to wrist curls, but they work the extensor muscles in your forearms instead of the flexor muscles. This means that you’ll be curling your wrists down instead of up.
How to do wrist curls:
1. **Start by sitting down with your forearms resting on your thighs or a bench.**
2. **Hold a dumbbell in your hands, with your palms facing up.**
3. **Curl your wrists up, keeping your forearms still.**
4. **Lower the dumbbell back down to the starting position.**
5. **Repeat for the desired number of reps.**
How to do reverse wrist curls:
1. **Start by sitting down with your forearms resting on your thighs or a bench.**
2. **Hold a dumbbell in your hands, with your palms facing down.**
3. **Curl your wrists down, keeping your forearms still.**
4. **Lower the dumbbell back up to the starting position.**
5. **Repeat for the desired number of reps.**
Tips for doing wrist curls and reverse wrist curls:
* **Use a weight that’s challenging but allows you to maintain good form.** If you can’t maintain good form, the weight is too heavy.
* **Keep your elbows straight.**
* **Don’t lock your elbows.**
* **Use a weight that’s heavy enough to challenge your forearms.** Start with a lighter weight if you’re new to these exercises.
* **Focus on squeezing the weight at the top of each rep.** You want to make sure that you’re targeting the muscles that you’re trying to work.
* **Don’t overgrip the weight.**
* **Hold a neutral grip.** This will ensure that your wrist isn’t hyperextended.
* **Don’t lift the weight too high.**
* **Use slow, controlled movements.**
* **Focus on the squeeze at the top.** This will help you engage your muscles better.
* **Use a spotter for heavier weights.**
Common mistakes to avoid:
* **Lifting with the wrists.** Instead of using the muscles in your forearms, your wrists will be working extra hard.
* **Lifting the weight with your elbow or bicep muscles.**
* **Not keeping the forearms straight.** This is essential for a safe and effective workout.
* **Using a weight that’s too heavy.**
Benefits of wrist curls and reverse wrist curls:
* **Stronger forearms.**
* **Improved grip strength.** This will help you to grip objects better and also help with sports, such as climbing or rock climbing.
* **Improved performance in other exercises.**
* **Reduced risk of injuries.** By strengthening your forearms, you’ll make your joints more stable, leading to better strength in your hand and wrist joints.
Tips for programming wrist curls:
* **Include wrist curls and reverse wrist curls in your workout 2-3 times per week.** You want to make sure you’re working all sides of your forearms for balanced development.
* **Choose 2-3 sets of 8-12 reps.** Aim for 10 to 15 reps at the top end, and use your workout and rest days to improve.
* **Use a lighter weight and focus on control during your first set of wrist curls and reverse wrist curls.**
Wrist curl and reverse wrist curl variations:
* **Hammer curl**
* **Barbell wrist curls**
* **Wrist curl with band**
Variations:
There are many variations of wrist curls and reverse wrist curls. Some popular variations include:
* **Barbell wrist curls.**
* **Reverse barbell wrist curls.**
* **Dumbbell wrist curls with a supinated grip.** (palms facing up)
* **Dumbbell wrist curls with a pronated grip.** (palms facing down)
Frequently Asked Questions:
### When should I do wrist curls?
Wrist curls and reverse wrist curls can be performed as a standalone forearm workout or incorporated as part of a larger workout program. You can choose to focus on forearms by training them separately from your other workouts or by using them to boost the effectiveness of a workout plan.
### What is the best way to increase the weight I use for wrist curls?
The best way to increase the weight you use for wrist curls is to gradually increase the weight over time, and with your improvement. If you are new to weight lifting, it is recommended that you start with a light weight, work on mastering the technique and focus on completing 10 to 15 reps without struggling to maintain good form.
### How often should I work my forearms?
Work your forearms 2-3 times a week, allowing for adequate time for your forearms to recover.
### Is it ok to work out forearms more than three times per week?
In general, it is generally safe to train forearms 2-3 times a week for strength. A more common practice to help boost performance is to work out the forearms every day during workouts like rock climbing and training. But, be careful to monitor the recovery and adjust the amount of workload you train on.
In Conclusion:
Wrist curls and reverse wrist curls are simple, yet highly effective exercises that target your forearm muscles for maximum growth and performance. With a few key pointers in mind you will be able to optimize these exercises and improve your results. Keep in mind that working forearms are essential, and you may need to change your technique to maximize the effects of the workout to get your forearms to look and feel like they should.
