Wrist curl vs reverse wrist curl muscles. These isolation exercises target both wrist .

Wrist curl vs reverse wrist curl muscles By performing reverse wrist curls, individuals can improve grip strength, enhance Oct 28, 2024 · Highlights The reverse curl, also known as the hammer curl, targets the brachioradialis muscle and the flexor carpi radialis and ulnaris. Understanding the differences between these two exercises is essential for maximizing their effectiveness and tailoring your training program to your specific goals. Apr 12, 2023 · The main point of distinction between the reverse curl and the hammer curl relate to the hands. These muscles, which include the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor digitorum, are responsible for extending the wrist and fingers. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. Definitely felt it in my upper arms, most likely due to a brachialis focus. . So grip “with intent” during your next biceps session (and Nov 19, 2022 · Build your biceps, improve grip strength, and show your forearms some love with barbell reverse curls. Training your forearms provides balance in strength and physique and helps you perform everyday tasks with the hand. Would usually do the BC with dumbbells and RC with a bar. Up to 28% of injuries, involving the muscles and bones, are in the wrist and hand joints. ??? Master the dumbbell reverse curl with our 2025 guide. Detailed exercise instructions, images, and replacement exercises. 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. Are wrist curls and reverse wrist curls worth it or not? Hello, I just wanna ask you guys if wrist curls and reverse wrist curls are worth it for muscle building and grip strength, one of the reason I wanna know is because I wanna win more in armwrestling (I don't know much, though. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. Altough, when i'm doing reverse curls i don't feel it in my biceps, but i kinda agree on the full ROM part, wrist curls seem to work them more, but it's very weird to do that excercise Archived post. Dec 10, 2022 · Reverse curl is a popular exercise to build muscles. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Building stronger forearms doesn’t have to rely on wrist curls alone. Using your wrists alone (i. Reverse wrist curls directly target the extensor muscles, leading to improved wrist extension strength, which is crucial for activities like throwing, typing, and playing musical instruments. 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. One being pronated and the other being a neutral grip. Giving the brachioradialis muscle in the lower arm special attention should yield hypertrophic gains and aesthetic benefits too. See full list on barbend. The movement focuses on the wrist flexor muscles and is often used to improve forearm size and support pressing or curling movements. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Developing these muscles aids in grip strength, wrist mobility, injury prevention, and total body muscular Apr 7, 2024 · Forearm curls and reverse forearm curls are two fundamental exercises that target the muscles in the forearms, playing a crucial role in grip strength, wrist stability, and overall athletic performance. Sit or stand with your forearms resting on a bench or your thighs, your hands hanging over the edge. Using a band offers some unique advantages over weights and cables. Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. When strengthening the arms, biceps curls, and tricep extensions get a lot of love. WRIST CURLS: MUSCLES WORKED When it comes to forearm training, mastering the mind-to-muscle connection is key for getting the most out of wrist curl exercises. Jan 8, 2022 · The dumbbell reverse wrist curl mainly works the muscles of the posterior forearm, which are collectively called the wrist or forearm extensors. Brachioradialis gets hit nicely too. Share Sort by: Best Open comment sort options Skip0pot2mus • Read our dumbbell reverse wrist curl guide. While both exercises work the biceps, they have distinct differences in terms of muscle engagement, technique, and results. It’s a low-impact exercise that most Tbh I’d say wrist curls are even more important for forearm hypertrophy than for beginners since the beginners’ forearms might not be used to the amount of work required for heavier compound exercises. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Understanding the differences can help you make the most out of your workout routine. Moreover, the wrist curl Oct 26, 2024 · The Barbell Reverse Wrist Curl is a highly effective exercise for developing forearm strength and enhancing grip power. Aug 11, 2024 · For many, the forearm muscles, like those bastard calves need real convincing to get growing, which is where the band reverse wrist curl comes in. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. The movement pattern of this exercise is also functional, meaning it mimics everyday movements. Learn proper form and techniques. They move the muscles of your wrist, hand, and forearm upwards, and they and include the extensor carpi radialis brevis, the extensor carpi ulnaris, the extensor digiti minimi, and the extensor digitorum. Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. It can be performed with a barbell or dumbbells and there are various methods for the movement. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Strengthening the muscles involved in wrist extension can help alleviate pressure on the median nerve, potentially reducing the risk of carpal tunnel syndrome. Grasp a dumbbell with an overhand grip (i. Oct 21, 2002 · My vote would be for the reverse curls: More weight can be used, and the upper/lower arm gets a workout. Aug 28, 2024 · Quick summary The reverse wrist curl is a lesser-known yet powerful exercise that targets the muscles responsible for gripping, wrist extension, and overall forearm strength. Bodyweight reverse wrist curls provide a safe and Increase wrist strength with dumbbell reverse wrist curls. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. Improve your forearm strength and balance with proper form, set and rep guide and tips. The EZ bar reverse wrist curl is an effective way to target the forearm muscles and improve grip Feb 14, 2025 · Bicep curls and reverse curls are both effective arm exercises, but they target different muscles and offer unique benefits. 2 days ago · Reverse wrist curls are a targeted exercise designed to strengthen the muscles on the top of the forearm, specifically the extensor group. In the image below, you can see the Nov 27, 2025 · Are you contemplating between Wrist Roller and Reverse Barbell Wrist Curl for your core workout? Wondering which one offers more benefits or when to incorporate each into your routine for maximum effectiveness? Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. Wrist curls, on the other hand, specifically target the flexor muscles of your forearm, primarily the flexor carpi radialis and ulnaris. Aug 2, 2024 · Improved Wrist Flexibility: The wrist rotations involved in the Zottman curl can help improve wrist flexibility and range of motion. Here's how to do the exercise, who should add them to workouts, and more. Dec 29, 2021 · See our reverse curls vs regular curls comparison to learn about the differences between these two exercises and find out which is most effective. Keep reading for a closer look at each exercise and how to do them right. [1] It is therefore an isolation exercise. Follow our step-by-step instructions and tips. The wrist curl is a weight training exercise for developing the wrist flexor muscles, the muscles in the front of the forearm. Mar 8, 2025 · Struggling with wrist pain during bicep curls? Discover expert tips, wrist-friendly variations, and pain-free techniques for safer workouts! May 10, 2022 · The best guide to wrist curls. Would suggest wrist roller instead of reverse wrist curls because the latter is among the most awkward exercises available. 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. A wrist curl is the same idea, but you’re using your wrist flexors (the meaty muscles on the inside of your forearm) to bend your wrist. com Sep 20, 2025 · Stuck between choosing Dumbbell Wrist Curl and Reverse Barbell Wrist Curl for your core sessions? Wondering which is more effective or the right time to fit each into your plan? Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. So, It is an isolation exercise. Jun 23, 2020 · 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. Reverse wrist curls — targeting extensors for balance Jan 20, 2023 · Two curls in particular—the hammer curl and EZ-bar reverse curl — hit those areas of your forearms most neglected by wrist curls. 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. Read the article to understand how to correctly perform reverse curls and achieve the results you're looking for. Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. Sep 24, 2016 · Complete guide to Reverse Wrist Curls (reverse-grip), a weight training exercise for developing the forearms. Incorporate into upper body workouts: Reverse wrist curls can be seamlessly integrated into your upper body workouts, enhancing overall upper body strength and endurance. Barbell reverse wrist curls are an isolation resistance exercise that primarily targets the wrist extensor muscles. 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. Learn how to do this exercise, the muscles worked, and the main benefits. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Reverse wrist curls allow for isolation of the outer forearm muscles. e. Mar 30, 2024 · When it comes to targeting the biceps, reverse curls and reverse wrist curls are two popular exercises that often get confused. Strengthening them pays off in the gym, at work, and even while carrying groceries. These isolation exercises target both wrist Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Learn about different types of curls in this dumbbell workout video. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. For years, early on, my pull day consisted of 4x8-12 biceps curls followed by 4x8-12 reverse curls. A reverse wrist curl is a resistance exercise that targets the muscles in the forearms. In this comprehensive guide Jul 12, 2025 · Wrist Curls: Wrist curls are performed by flexing the wrists while holding a barbell or dumbbells with your forearms supported. Jul 7, 2024 · Before we jump into the specifics of reverse curls and reverse wrist curls, it’s essential to understand the anatomy of your forearms. Due to the complexity of the wrist joint and frequent use, there is a high rate of injury. Aug 13, 2023 · The wrist curl exercise involves multiple wrist flexor muscles located in the anterior compartment of the forearm, such as the flexor carpus radialis, carpus ulnaris, and palmaris longus. A cable machine offers a constant tension throughout the Nov 7, 2024 · These exercises build the muscles on the front and back of your forearms, so if you’re lifting for muscle mass or looks, wrist curls will help you to get a meatier-looking forearm. New comments cannot be posted and votes cannot be cast. This complete guide includes several reverse curl variations. The forearm muscles, known as the wrist extensors, are often overlooked. 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. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Try regular Hammer curls and also pinwheel curls. wrist motion alone), curl the weight upward, exhaling throughout the movement. We would like to show you a description here but the site won’t allow us. Detailed instructions on how to perform the Barbell Reverse Wrist Curl. 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. These are the muscles that fire every time you grip, curl, or pull. Whether you’re performing a Regular Wrist Curl, Reverse Wrist Curl, or Wrist Extension, focusing on your wrist flexors and forearm muscles ensures proper engagement and maximizes results. Ideally, it should be done in combination with the " reverse wrist curl " (also called wrist extension) which works out the muscles comprising the back of the forearms, [1] to ensure equal development of the wrist flexor and Jul 12, 2025 · Confused about finger curls versus wrist curls? We break down the key differences, muscle activation, and benefits of each for your forearms. Wrist curls can be done standing (with your arms hanging down) or seated (with your forearm resting on a horizontal surface, such as the top of your thigh, palm facing up. This exercise involves curling the wrist upwards against resistance, with the palm facing downwards. Hammer curls is my vote. By targeting the extensor muscles along the back of your forearms, this movement contributes to balanced arm development and supports overall upper body strength. Although this exercise puts a large amount of strain on the wrists, it also happens to be a great wrist strengthening exercise. Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. Keep reading to learn how. This translates to better performance in both daily activities and the gym. palms down) and rest your forearms on either the bench or your knees. Using a bench allows you to focus more on the movement by providing extra stability. Forearms can be a resistant muscle to grow and may require a higher Oct 3, 2025 · Anatomy — What Do Wrist Curls Work? Wrist curls muscles worked — forearm flexors (flexor carpi radialis & ulnaris) The dumbbell wrist curl directly targets the forearm flexors. However, they are essential for various functional tasks and upper-body exercises. Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. Jan 29, 2025 · The reverse curl, also known as the reverse wrist curl or the wrist extension curl, is a compound exercise that primarily targets the wrist extensor muscles. But if you’re looking for a balanced physique, training your forearms shouldn’t be neglected. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. ) Mar 15, 2024 · This comprehensive guide will delve into the mechanics, benefits, muscles targeted, and variations of reverse curls and wrist curls, empowering you to make informed decisions for your fitness goals. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. What is a Reverse Curl? The reverse curl, also known as the hammer curl, is a variation of the bicep curl that focuses on the brachialis muscle, which is located on the inside of your upper arm.