Wrist curls vs grippers. Also, find out about the benefits and best alternatives.

Wrist curls vs grippers 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. Aug 13, 2023 · What Are Wrist Curls? If you want to enhance your grip strength and forearm muscles, the wrist curl is an effective strength training exercise you should consider incorporating into your routine. Read this article to explore the science and practice of grip strength training and forearm muscle development for both strength and aesthetics. Learn about different types of curls in this dumbbell workout video. To build a complete grip, you need to add: Wrist curls (flexion and extension) Radial and ulnar deviation drills Lever lifts (with sledgehammers or clubs) Nov 7, 2024 · A well-rounded grip strength routine will include more than just wrist curls, but wrist curls (and finger curls!) are going to be a staple of almost any grip routine. Jan 8, 2022 · Learn how to perform plate wrist curls to develop an iron grip and the forearm size to match. Ultimately, the most effective Mar 30, 2024 · While reverse curls focus on building biceps size and strength, reverse wrist curls strengthen the forearms and improve grip strength. Understanding the distinction can help you train smarter and achieve more balanced strength, whether your goal is to … May 2, 2022 · Check out these forearm before and after results to see what kind of forearm transformation you can expect from your hard work in the gym. New comments cannot be posted and votes cannot be cast. This is a movement you have probably never seen or thought about before: it is a very unique way of doing wrist curls. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. Your wrist flexors, extensors, pronators, and stabilizers all play critical roles in forearm development and injury prevention. This article will discuss the best and worst forearm exercises you can do to achieve a bigger forearm and stronger grip to elevate your workout performance. Build strength, prevent injuries, and train smarter—click to learn form tips, benefits, and variations! Nov 21, 2024 · The muscles responsible for grip don’t end at the hand. (1) Mar 15, 2024 · Forearm exercises like reverse curls and wrist curls are crucial for building grip strength, enhancing athletic performance, and improving everyday functionality. Is this true or are there better alternatives to forearms/grip strength? Archived post. If you’re focused on improving wrist extension and reducing the risk of wrist injuries, reverse wrist curls are an excellent choice. As you curl the dumbbells towards your shoulders, your elbows remain tucked close to your sides. Wrist Roller, and perhaps Supinated Grip Wrist Roller Questions: What are your experiences with comparing and contrasting these movements? Would you recommend one implement over another? If so, in what context? Is one better for some trainees' interests, and the other better for others? Remarks: Jul 12, 2025 · Wrist curls emphasize the forearm as a whole, while finger curls uniquely challenge your grip and finger strength. Grip strength can be the limiting factor in performance for many different strength athletes. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. We would like to show you a description here but the site won’t allow us. Sep 6, 2023 · Want to improve your forearm and grip strength? The wrist curl, a targeted forearm exercise, plays a pivotal role in not only strengthening the forearms but also enhancing grip strength – a crucial aspect in many athletic and everyday activities. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Building stronger forearms doesn’t have to rely on wrist curls alone. 5/18. once in a while I perform reverse wrist curls or reverse barbell curls but I haven't performed any in . I do the routine here wrist curls and finger curls. I mean yeah they strengthen your grip but I still prefer doing some reverse curls and wrist curls for my forearms. Wrist-curls will help the plate-curls (and vice-versa), but plates require a lotta finger-strength. Hold a dumbbell or If you’ve been neglecting forearm training, rest assured that it doesn’t have to require marathon sessions to get like Popeye—effectiveness and efficiency sh Jul 12, 2025 · Wrist curls emphasize the forearm as a whole, while finger curls uniquely challenge your grip and finger strength. I do them all together in one workout. Oct 3, 2017 · Cables tend to facilitate the continuous tension so begin with behind-the-back wrist curls with a straight bar for 10-12 reps. These pieces of equipment will allow you to effectively train your wrists and forearms whilst the resistance bands provide time under tension. While both aim to improve strength and endurance in the arms and hands, they target different muscles and serve different functional purposes. 5cm Mar 27, 2024 · You can train wrist curls both in the same direction as a traditional curl with a supinated grip (palms facing up) or use a pronated grip (palms down) for a reverse wrist curl. This guide delivers gritty routines, gear tips, and proven advice to help you build real power—no fluff, just results. Rope cable curls and hammer dumbbell curls are both fine isolation options. Follow our step-by-step instructions and tips. It will also develop your finger strength and pump a tremendous amount of blood into the forearms, creating greater forearm size. Maximizing best grip workouts strength asks for consistency, good technique, and steady development. Nov 28, 2003 · Besides using grippers and performing 100s and 100s of reps of pull-ups and dips in my training, I developed my forearms and particularly my digit extensors (which are rock solid and deeply cut) via reverse wrist rolling and nei-gong training. Jun 20, 2025 · 2. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Sep 29, 2010 · Those probably aren't going to help you close grippers, but they're still an excellent addition to any hand/wrist/forearm workout. Aug 21, 2023 · A supinated grip is simply an underhand grip, whereas a pronated grip is an overhand one. Aug 11, 2024 · Boost your Forearm strength with the Barbell Wrist Curl! Target your Flexor Carpi Radialis, Flexor Carpi Ulnaris, and more. By improving your grip and wrist strength, wrist curls directly contribute to better compound lift performance, allowing you to lift heavier and train more effectively. Oct 28, 2024 · Wrist Curl: A Closer Look Wrist curls, on the other hand, specifically target the flexor muscles of your forearm, primarily the flexor carpi radialis and ulnaris. Jul 16, 2025 · Yes, hand grippers are often used in physical therapy to rebuild strength and mobility after hand, wrist, or forearm injuries, but they should be used under medical supervision. SOLE equipment makes it easy to reach your fitness goals. e. This exercise primarily targets the brachioradialis muscle, which is located on the outside of the forearm and assists in wrist flexion. Your wrists are not supposed to curl under load. If you have eagle loops you can put those on backwards and extend your fingers. Integrating both exercises can help build a more functional and well-developed forearm, particularly for lifters, athletes, and anyone seeking to improve grip resilience. How to Perform a Wrist Curl: 1. One of the main issues you will face is that if you only use the normal grip you will mainly train the muscles in your forearm that lead to the fore and middlefinger. hammer curls on bicep day and close grip pulldowns on back day) Let’s Wrap it Up What is this? Wrist Curl, Reverse Wrist Curl vs. com Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. Imo calisthenics are also very good for forearms Reply reply [deleted] • I used to use them a lot. Grip: Sit or stand with your forearms resting on a bench or your thighs, your hands hanging over the edge. You can add wrist curls in and they will help, but I wouldnt focus on them too much. Reverse curls, levering hammers with the ball end going forward, reverse wrist curls, ironmind also sells a piece that's for heavier extensor training, though i forget what it's called. Hammer curls are great, even safer and more effective on a cable. And for finger-curls, Idk how accurate this would be, but possibly the equivalent of the lateral pounds required to close it, so maybe 145-152 (?) Mar 24, 2024 · Mechanics of Reverse Curls Reverse curls involve holding dumbbells with an underhand grip, palms facing your body. 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 videos/articles, etc. Jul 5, 2025 · Unlock serious forearm size and grip strength. Keep reading for a closer look at each exercise and how to do them right. Your forearms are strong for grip, not for wrist curls. Dec 16, 2024 · A: Yes, there are various hand grip exercises you can perform with a hand grip strengthener, such as wrist curls, finger extensions, and thumb squeezes. This comprehensive guide will delve into the mechanics, benefits, muscles targeted, and variations of reverse curls May 21, 2022 · Coming from a gripsters perspective, some of the best tools for starting arm wrestling training are rolling handles, resistance bands and thick grip curl bars. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. By performing this exercise, you can expect to see improvements in both the size and strength of your forearm muscles. How important are wrist curls for getting bigger forearms So I've been meaning to train my forearms/grip strength, and I hear wrist curls are the way to go. The reverse curls will hit the biceps but also the brachioradialis. I'm wondering whether this is enough for developing big forearms or whether I should be doing more wrist curls and other movements. How to do it: Start From Scratch: Phase 2 Beginner Workout Plan For Strength And Progress! Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Wrestling with a bucket of sand and 90-100 hammer curls when doing grip training. Immediately cut the weight in half, turn around, and with a pronated grip (palms down) do reverse curls. In this Grip Tip I will show you a special way to develop greater wrist strength. These grips have a big impact on the musculature being utilized. Learn proper form and tips for success! Feb 4, 2025 · Boost grip strength and muscle with five effective forearm workouts, such as wrist curls, farmer’s walks, and more. (1) We would like to show you a description here but the site won’t allow us. These exercises target different muscles in the hands and forearms to promote overall strength and endurance. Every week, I currently do deadlift, sumo DL, Romanian DL, DB shrugs, farmer walks, all of which are more for static forearm grip strength. If you’re looking to improve your overall grip strength, wrist curls are a great starting point. Aug 19, 2024 · A 30-Minute Forearm and Grip Strength Routine for Men might be exactly what you need. Dec 4, 2018 · Application Anything that involves flexing the elbow when the forearm is turned inward, be it with hammer curls or reverse curls, or neutral- or pronated-grip pulls, will efficiently train this relatively simple monoarticulate muscle that has a lot of growth potential. Jun 22, 2010 · Side, front and rear levering and wrist curls/reverse wrist curls all work different muscles. Wrist Roller More: Jedd on why wrist rolling with extended arms isn't such a great thing to do, as well as his follow-up vid. If you turn the tool arround arround and just pull with your ring and pinkyfinger it will get significantly harder even at lower weights but those fingers make Wrist curls put stresses on your wrists to make them adapt and be strong enough to handle more advanced exercises like bending, tearing, hammer levering, and even grippers, that can be very dangerous to a wrist joint that has not been prepared with a more stable exercise like wrist curls. May 10, 2022 · The best guide to wrist curls. Jun 14, 2025 · Forearm workouts and grip training often go hand in hand—but they’re not the same thing. 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. Also, find out about the benefits and best alternatives. May 5, 2025 · Among the best grip exercises are dead hangs, farmer's walks, plate pinches, towel grip pull-ups, and wrist curls. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. It would definitely be beneficial to start doing a set or two after your gripper workouts. However, understanding the differences between these two exercises is essential for optimizing your training regimen. Quote *Gripper ratings Hands: L/R breadth: 9/9cm length: 18. However, although this exercise falls into the wrist curl Wouldn’t recommend overhand grip, they are more of a forearm curl than anything else. Jul 12, 2025 · Wrist curls emphasize the forearm as a whole, while finger curls uniquely challenge your grip and finger strength. Plus Deadlift holds. They are particularly effective in building forearm strength and endurance. See full list on barbend. Wrist Curls (With or Without Weights) This is a classic for a reason—it directly targets your wrist flexors and improves control. They do build up your forarem muscles, not neccessarily evenly tho. May 28, 2025 · It also mimics armwrestling wrist position. This efficient workout can fit seamlessly into your busy schedule while delivering impressive results. 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. Questions: What are your experiences with comparing and contrasting these movements? Would you recommend one implement over another? If so, in what context? Increase wrist strength with dumbbell reverse wrist curls. I used to do it once a week and now I'm shooting for three times a week with one day off in between each workout. I made a ghetto one using a belt and some chain. Plate pinches. 6 days ago · You’ll learn the best forearm workout for beginners and lifters who struggle with bar control, plus the most effective grip strength exercises and wrist curls to balance flexors and extensors. Moreover, in a 2018 study, reverse curls increased brachioradialis activation significantly more than supinated and neutral grip curls. 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 Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Grippers – 3 sets of 10 reps on each hand at high tension (20 seconds rest) (Hammer curls and close grip pulldowns should be incorporated on their respective muscle training days i. Also I use a powerball that gives me a nice pump after the workouts. 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. May 4, 2008 · I don't know if you can accurately compare wrist-curls to plate-curls. Discover the proper form, the mistakes to avoid, and the many benefits. What is this? Wrist Curl, Reverse Wrist Curl vs. I train my grip a lot and my grip is pretty strong. Sep 10, 2019 · Would wrist curls and reverse wrist curls have a carryover to gripper strength? I’m not really new to the game but have never really done any wrist curls, I always assumed they were less effective than actual grip work, so it’s more of a curiosity thing than anything. Choose the exercise that best suits your fitness goals and incorporate it into your workout routine for optimal results. I use grippers but mainly as a bench mark and not more than 10-15 reps of using them. Oct 3, 2025 · Boost grip power and forearm size with dumbbell wrist curls. Wrist curls are bad for your wrists and can lead to carpal tunnel syndrome.