Forearm curls climbing reddit. I almost never use straps on back workouts.
Forearm curls climbing reddit. Everyone here is talking about grip strength as though that's the be-all and end-all of gaining forearm size, but the brachioradialis is one of the biggest muscles on the forearm, is clearly visible, and is trained primarily through hammer curls and reverse-grip curls. Fat grip pull ups, fat grip deadlifts, sledgehammers, DB forearm curls, DB forearm reverse curls, and DB forearm twists. I've been doing these for a long time and it helps my wrist a lot and gives a great forearm pump. I climb regularly and don't know any climbers that don't have huge forearms. So I've decided to experiment with some forearm exercises in the hopes of hypertrophy. Do some bicep and forearm stretches and massage the bicep and forearm with a ball. I'm a bit confused on the best way to preform finger rolls, some videos I have seen people just curling the fingers while others have been also curling the wrist as if doing a wrist curl. Aug 3, 2024 · Explore the forearm anatomy with our comprehensive guide. I have the same problem when I do pull ups. Now I'm able to do regular curls by actively keeping my wrists straight or even cocked back towards the floor. Climbing already puts Stress on the forearm and sleeping on a specific arm for numerous hours might make it worse. My forearm progress after I started hitting them directly 2-3 times a week. I said I’d try them out because I like to see if certain things work for me or not like my iontophoresis and antihydral experiments for dry fingers. 874 votes, 211 comments. Or go get some job where you swing a hammer or turn a wrench all day. I yhink forearms need more than just a few sets of 12 twice a week. Should I do dedicated forearm training despite how many pull-ups, rows, curls I do? Like doing hangboarding and similar stuff till I can't even grab a glass of water? Dec 13, 2023 · Whether you're a core climber or typing away at a keyboard, every man can benefit from strong forearms with these Olympic-level workouts. I usually get a good pump on my forearms doing exercises for primarily biceps anyway. So, following that logic, would big forearms make one a stronger climber? I'm thinking of using grip training equipment which are basically clamps which you hold shut. For injury prevention, am I better off training them for strength (5x5) or endurance (5x15+); twice a week? I'm thinking standard reverse wrist curls are sufficient Any experience Mar 8, 2024 · To build bigger forearms, all you need are three forearm exercises: reverse curls, wrist curls, and wrist extensions. When you do your forearm curls and reverse forearm curls you will probably see them grow more with high reps compared to low reps with higher weights, but YMMV. To be better at climbing, theres nothing better than climbing. I bought some fat grips and am planning on adding reverse curls to my workouts 3x a week (although I'll probably do them 5x week) In terms of solely muscle growth / getting larger forearms what kind of set/rep Plate wrist curls would have waaay better carryover to crushing/grip strength exercises than wrist curls would, while the plate wrist curls would have carryover to regular wrist curls and anything else dependent on the wrist flexor muscles! redditmedia. Here’s a video about how they are done. Heavy behind the back cable wrist curls for the flexors and lever lifts and reverse preacher curls (pull-ups help a bit too) for the brachioradialis/ extensors I also have a sports grip roller that I use a lot. Plate pinches, finger curls, wrist curls, and reverse wrist curls made my forearms both stronger and bigger. Dec 31, 2024 · It consists of two parallel long bones: the radius and the ulna, which run from the distal humerus to the wrist joint. Then flip it back over and while still standing do another 25 normal forearm curls. Can rice bucket get you some forearm gains? Thinking of eating a little bit more than maintance to get add a couple kilos. Similar to wrist curls/reverse curls in that way. Is this true or are there better alternatives to forearms/grip strength? Archived post. To add to the list- Dead/finger hangs, one arm/finger/towel pull ups, farmer walks, rock climbing, pinch carries, fat barbell anything (or fat grip adapter on regular dumbbell/barbell), reverse preacher curls, etc. Dead hangs, farmer carriers, deadlifts/pullups, hammer curls, reverse curls, etc are all isometric exercises for forearms (except for the brachioradialis doing hammer curls and reverse curls). I want to grow my forearms but can't do wrist curls because my right wrist never properly recovered from a childhood injury… Anyone ever get forearm cramps? I feel like I might be alone in this but putting it out there anyways. I do a lot of high volume climbing/training/ice climbing etc, and if I fall off the wagon of doing it, tendinitis flairs back up. Don't worry about wrist curls or anything else cutesy like that, just do lots of these slow bicep exercises with good form and you should def see your brachiodialis at least grow. That’s like me saying “just get a job in manual labor and your forearms will grow”. I was told to do wrist curls and reverse wrist curls, wrist extensor and flexor stretches, farmer's carries, a grip exercise, and ulnar nerve glides for two weeks, after which I can slowly return to climbing. It sounds like either your bicep muscle or the tendon got strained. Here's how to do them. Heck yes. Try Rice Bucket exercises. Try stretching? Curls are not going to help you here. One, Two, Three. Thanks! Steven Low (Author of Overcoming Gravity and is also a decently accomplished climber) has an article about forearm hypertrophy and wrist conditioning relating to climbing strength. If climbing at a slightly lower intensity doesn't make it worse for the next day, I would not worry about it too much. When I started climbing, my limiting factor was forearm pump, but within a few Do this instead (per week): 6x hammer curls 6x wrist curls 6x reverse wrist curls In pull days and on some leg movements, your forearms will already be heavily stimulated. The term forearm is used in anatomy to distinguish it from the arm, a word which is used to describe the entire appendage of the upper limb, but which in anatomy, technically, means only the region of the upper arm, whereas the lower "arm" is called the forearm. I read somewhere that pain in the forearm when curling means that you're curling your wrists towards your body when doing curls. Focus on opposing muscle work on non climbing days. I can't feel it while climbing, but it kills as soon as I stop. wrist curls are a hypertrophy exercise frequently used to increase the size of the forearms. Used it to rehab a partial tendon forearm tear (diagnosed and approved by physio) and it was awesome. for most people. com Climbers have to rely on very thin and unconfortable holds, it means they get any kind of stimulus is any kind of forearm muscle, it's not like gripping bars or dumbells all the time. Yayyyy Military press It's like a pull-up, in I know hangboarding is basically that: An isolated exercise for your forearms and fingers, but maybe we should all be working on low-rep high-intensity workouts similar to that of max hangs, but with weights. Steven Low (Author of Overcoming Gravity and is also a decently accomplished climber) has an article about forearm hypertrophy and wrist conditioning relating to climbing strength. Nov 28, 2023 · Extending from the wrist to the elbow joint is the region of the upper extremity called the forearm (antebrachium). Even though your forearm isn't stealing your gains, it might be the limiting factor in progressing with your curls. I do those on back and leg days, and on arm days I'll do hammer curls and wrist curls (although with a dumbell, cable is probably better but I just prefer dumbells for availability at my gym). This completely destroyed my climber's elbow, and it hasn't flared up once this year. Neil Gresham refers to them in Training Beta Podcast episode 48 (0:28). Example this vs this. The hint you are giving that you wake up in the night and it gets better by the day might indicate that your sleeping position is not optimal. I’ve been climbing for 6 months and climb about twice a week plus one gym session (strength training) per week. I treated it myself by stretching my wrists throughout the day (using the GMB wrist prep routine), and also doing wrist curls/reverse wrist curls/etc. The answer isn’t heavy deadlifts or rock climbing. The reverse forearm curls should be done with low weight, high rep, for the beginning (therapeutic dose) something like 2-3-4kg 15-20 repetitions, you'll figure it out. The blurb Yes. 5months. Arm straight out to the side I do the three different positions because those are the three more common positions I would be climbing in, I also find with the straight arms you feel the muscles all the way into your shoulder. 11's left and right, I started to have bad problems from the elbow down in my right arm which came on pretty suddenly over the course of three or four sessions. I almost never use straps on back workouts. Reverse Wrist Curl – This exercise is mandatory for all climbers, in order to maintain forearm muscle balance and prevent injury. com I like to do high reps low weight wrist curls and reverse wrist curls til’ my forearms are throbbing before I work out on the days I deadlift. I prescribe hammer curls and pronate grip curls along with wrist curls and reverse wrist curls. You need core strength a lot, and leg strength as well. Really common in climbers, although I've never heard of it from not climbing. I up the reps by a lot and hit them sometimes on non arm days too Isolate your forearms with high reps. And according to exer, I should also be doing wrist curls. Rock and rope climbing builds impressive forearms as well, which fits well into the high volume theory. The pain is on the mid-point between my wrist and elbow on the lateral side of both forearms. I think it's pretty common for climbers. It's a good full body workout, but lots of climbers have very disproportionately massive forearms if they aren't doing other exercises outside of the climbing gym. I have a tweak in my right forearm for last few weeks and wanted to see if anyone has dealt with a similar nagging issue. That was 5 years ago and I aim to use it twice per week still as prevention. Also towel or rope pull ups are also really effective but for myself I can't seem to do enough to work my forearms. It ends my climbing day whenever it happens because it feels like it's going to tear something. May 27, 2025 · Comprehensive guide to forearm muscles—anatomy, compartments, nerve supply, and clinical relevance for diagnosis and treatment. Adding 3 sets of 15-20 barbell forearm curls and set of 20-30 with the gripper 2-3 days per week is already showing improvements in my forearm size and grip strength. I've mostly been doing roped climbing, focusing more on training endurance than strength, and working toward my goal of climbing 5. 12 in 2017. I used to get this too. pronate grip curls is the best brachiradialis workout. Is wrist curls, reverse curls or static holds like just holding a bar or farmers walk best for forearm mass? My upper arm is starting to get alot bigger in contrast to my forearms. You need more mass in general before you start worrying about proportions. If things still flare up, take another week off and continue the exercises and try to go back the next week. The muscles of wrist extension make your wrists stronger in the other direction. Is there any research if such type of training translates to improved grip or fingers strength? Have any of you found this exercises I recently started finger rolls as a rehab exercise and specifically started more isolated forearm exercises like wrist curls in order to address some weakness in open hand strength on slopers and compression climbing. I’ve noticed that my main limitation has been bicep soreness, both as it arises over the course of a session and how I still feel sore climbing two days or less after another climbing/gym session. Can anyone suggest a decent antagonist workout out for forearm extensors and wrists? I tweaked my wrist and I hear these exercises can help. Also, I stopped climbing on slopers for a while, while I worked on just strengthening the area. So, two things: reverse forearm curls **,** and stretching of the "compressed" outer side of the joints. These could be regular forearm curls with an ez bar, plate curls, and of course more false grip holds. They will grow far more effectively from progressive overload in dynamic movements than isometric holds. trueI think you're neglecting half the forearm musculature. Plus, learn the top 5 exercises and key training techniques. Wouldn't mind getting bigger forarms capable of getting stronger than they are now. Discover the parts, names, functions & diagrams to understand the human body. For false grip you're going to want to do forearm exercises. The latter really brings out the definition and gives an amazing pump. Mar 24, 2025 · The forearm is the region of the upper limb between the elbow and the wrist. How forearm training improves our climbing? I'll start that by forearm training I don't mean any types of static hangs/holds but rather exercises like dumbbell (wrist) curls , reverse curls, wrist rotation etc. Two of the last three times I've been climbing (oddly not after the middle session, when I only had minor pain), I've ended up with terrible pain in at least one of my elbows. I workout at home and forearms are my favourite muscle to workout, I only do forearm curls at the moment. It gives me a serious forearm pump. Hammer curls will focus more on your brachioradialis relative to normal curls. While the actual exercise does not directly translate to climbing the theory is if you have larger forearms you can teach those muscle to increase your finger strength either through hang boarding or targeted high intensity bouldering. Reply reply Basic barbell wrist curls, and some sort of reverse wrist curl. You "do forearms", but what does this mean? If you're talking wrist curls and hammer curls then you can forget adding any wrist mass. Reverse curls, pinch grips, and basically twisting a sledgehammer every which-way, deadlifts. Keep reading for a closer look at each exercise and how to do them right. 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 Tennis elbow tips I have what i think is tennis elbow from climbing. Hey guys, I noticed my forearms are significantly smaller than the rest of my arms, do you hit forearms, if so what are your… What do folks think of standard grip training equipment for getting bigger forearms? From the little climbing literature I've looked at, it seems bigger muscles are better. I do no direct forearm work (other than hammer curls) and my forearms are one of my best parts. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. All of my friends who also climb have disproportionate forearms. Yeah climbing builds forearms but it seems irrelevant in this conversation. I personally don't think forearms need to be paid too much attention as long as your exercises are worthwhile (pull ups, hammer curls, barbell 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 If you've ever tried bouldering (climbing too but bouldering more so), then you'll know that you get an insane forearm workout from quite a short session. A lot of people like doing the reverse wrist curl (aka extension) with a more "open" hand position, like with a Fat Grip type implement or something similar. Two long bones, the radius and ulna, structure this section of the arm, also acting as the point of attachment for several muscles originating in this area. This might not be an injury exclusive to climbers, but as I experience the problem mostly while climbing, I thought there might be I used to train forearms specifically but over time I realized if I just stay consistent with 4 sets of 8-12 hammer curls every single bicep day and make sure my grip is correct my forearms keep growing just as fast. Suggest starting with basic wrist stretches. It consists of two long bones—the radius and the ulna—that run parallel to one another, as well as muscles that serve an essential role in the control of fine movements of the wrist, hand, and fingers. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. A few reasons perhaps. We would like to show you a description here but the site won’t allow us. Three exercises - one for upper forearm, say reverse wrist curls; one for the belly - wrist curls; and one for grip - hand grippers. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Reverse Wrist Curls: Apr 9, 2018 · Background Heard about finger rolls from several different sources. Overall size of my forearm has increased from non grip forearm work. Description: For about 2 to 3 weeks I have had a pain/soreness in the anterior forearm area highlighted, not near the surface but deep in what feels like the center of the forearm area highlighted in the picture--there is zero pain in pronated curls at any point; there is Is it best to do reverse curls thumbless to activate and grow forearms? I've been working out for 6-7 months now and noticed my forearms are still really skinny and have barely grown. Jan 8, 2022 · Follow along with this rock climbing forearms workout to improve your lower arm strength. They will also make the inner side of the forearm slightly bigger, although not as much as the finger muscles will. Meanwhile your bi's and tri's aren't pumped and look "less developed" when directly compared to the forearms. 35 votes, 29 comments. I assume injury prone means overuse injuries, I've found it's pretty easy to get tendonitis in the wrist and forearms splints if you're not careful. 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 Building stronger forearms doesn’t have to rely on wrist curls alone. Apr 18, 2024 · You have 20 muscles in your forearm, the part of your arm between your elbow and your hand. 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. My typical workout would be behind the back barbell wrist curls 4x10-12 followed by supersets of wrist curls and extension. Apr 24, 2025 · Here's what you need to know about the causes of forearm pain, plus how to treat it. But ymmv, and it may be something different for you. I've been trying to find a place to hang a thick rope from for a while now. Pretty much the only way to improve size is to gain weight and get thicker tendons. Second, the brachioradialis functions mainly to initiate forearm rotation from end range pronation or supination. While a few weeks is not long enough to guage it's usefulness personally, I've noticed some more confidence in grip strength. with a flexbar. After about a month of sending 5. 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. Thinner wrists actually make the forearm muscles appear larger due to the comparative nature. Personally Locust Pose is the one stretch for me that gets all of the wrist, forearm and arm tightness actually loosened up, but it is also a very difficult stretch that took me some time to figure out. They help you move your arms, hands, and fingers and perform many of the tasks of daily life. Your arm strength isn't the only thing that determines your ability, nor is it the biggest. Doesn't sound like golfer's elbow if it was that acute, it's usually a term used for a more chronic, overuse injury -- and more into the forearm rather than into bicep. Also if you have very light dumbbells you could also do wrist curls and reverse wrist curls. You can hit all these things individually, or you can keep climbing. I also used to do door-frame chin-ups and I'd recommend rock climbing, because of the combined functional arm/upperbody/core strength. 4 sets around 10-15 reps. RICE does not help much for lighter tendon/muscular issues except maybe short term pain. Forearms are mostly slow twitch do lots of zottman curls, reverse ezbar curls, concentration curls, farmer carries, focus on form with the curls and loooong slow sets. 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 We would like to show you a description here but the site won’t allow us. It's also generally the case for climbing, to have more developed forearm muscles. Complete rest is usually recommended for 17 votes, 17 comments. redditmedia. Wrist curls, hammer curls, reverse curls, farmers walks, and crush grippers work well. I have dumbbells and a straight bar and will be joining back to the gym soon, so I was wondering does anyone know of good workouts for forearm development that I can do either at home or in a gym. Hi all Which exercise of the two, farmers walks or forearm/wrist curls, is the most effective exercise for forearm… I use to have terribly skinny forearms, and so i started going to a bouldering gym which is basically just rock climbing and after just 3 months my forearms have grown immensely and my grip strength is ridiculous Hello! I have reoccurring problems with shooting forearm pain (lasting for a few seconds) when releasing the grips as I climb. The muscles of wrist flexion will make the wrist stronger in that direction. I have been incorporating Cross body hammer curls and cable rope hammer curls and there seems to be some improvement in overall arm size, but forearms are still tiny compared to biceps. Reverse curls (light, focus on contraction), hammer curls, forearm curls and anything where you're holding heavy weight for an extended period of time. Also, a bit of cardio before you start climbing to break a sweat preps the body for the climbing to come. The forearm helps the shoulder and the arm in force application and the precise placement of the hand in space, with the help of the elbow and radioulnar joints. The term “forearm” is used in anatomy to distinguish this area from the arm, a term that is commonly used to describe the entire upper limb. What I do is grab a 50lbs barbell and rest my forearms on a bench with my hands over the edge facing up. . If you want the fastest forearm progress do direct forearm work m8. The forearm serves as a connection between the upper arm and the hand, housing muscles, nerves, blood vessels, and connective tissues that contribute to its structure and movement. New comments cannot be posted and votes cannot be cast. Climbing. For my wrist curls, I grip the barbell behind my back, like the top position of a hack deadlift. If you're bouldering 5-10 hours, hang boarding 2x per week, deadlifting and doing rows/pull ups without straps, you're already doing a ton of flexion work. Reply reply [deleted] • If you can choose between curls and climbing, climbing is better for improving climbing. At first I switched to EZ bar curls and hammer curls and it stopped happening. Make The prime mover in elbow flexion is always the brachialis, thus you likely are already training the muscle when climbing or doing accessory work that produces elbow flexion, and even more so when in a forearm pronated position. Forearm muscles are like any muscles. If your biceps don't feel like they're getting enough of a workout but your forearms stop you from adding weight, it might be time to isolate with some forearm/grip exercises like dead hangs. The exercises you suggested are still flexion exercises. From my reading I've decided to do reverse wrist curls, pinch training and heavy finger rolls. The only things I'd add would be regular and reverse grip wrist curls if hypertrophy is the goal. The softest must be like a marshmallow. Your forearms might always be pumped, since you rest mostly 1-day between climbs and only started for 2. Not too much though. You can target forearm hypertrophy with some success, but at the end of the day, a lot of muscle mass outside of prime movers like the forearms/shoulders/lats is going to be detrimental (assuming climbing hard is your only goal). 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 I don't understand why people here are giving fingertip based exercises for developing false grip. Very occasionally when I'm climbing I will get a forearm cramp that will start to lock down when I bring my forearm and bicep together. Check out r/griptraining. Wrist curls, reverse curls, and pronation & supination (standing while holding dumbbells with arms bent at 90 degrees, twisting the weights slowly back and forth) have gotten me some good results with forearms. Do 25 forearm curls and then stand up and do reverse forearm curls for 25 reps. It's worth a shot. Very important IMHO to develop your forearms. It's kind of weird looking at this point, but if you're looking for your forearms to match the rest of your body, climbing is a good way to work on grip strength, forearm strength, upper back, arms, and calves. Obviously I will Make sure you are resting enough and stop climbing before the pain gets too bad. Reverse wrist curls Hits the parts of your forearms that climbing forgets about forearm pronators Grab something heavy in your hand, twist it up towards you. 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. 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. The anatomical term for the forearm is the antebrachium. It's almost magical how effective reverse wrist curls are (also, pushups). like this. I also do heavy shrugs on those days so I suppose that works for grip training too. Are there specific exercises that help? 60 votes, 33 comments. 5 days ago · The forearm is the region of the upper limb located between the elbow and the wrist. After months of dealing with reoccurring tennis elbow, I started regularly doing these two exercises and all the elbow pain is gone. Any tips from people who have experienced this? I took a 2 week break from climbing but it didn't help and I'd really rather not stop climbing for a longer period of time. 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 . Any I do deadlifts, RDLs, and barbell rows, and in my opinion those do enough to grow my general grip strength in addition to forearm definition. It feels as though it's on the inside of the elbow, where the muscles of my forearm and my bicep meet. You want to start working out the brachioradialis to make your forearm look bigger in this picture. If you have a rice or sand bucket twists, grabs, flicks, push and pull. eyzgelyogmrepyfoabowfmucnrvygzjnihvukfnmrdfykjf
