Dumbbell wrist curl weight reddit. I go up to 70lb dumbbells in each hand for sets.
Dumbbell wrist curl weight reddit Weight is weight. but where are you guys at My max wrist curl on left is 80lb for 30 reps. Dumbbell/barbell wrist curls with fat grip - Thumb around or thumbless. Preacher curl (combined weight because bar) is probably 100lbs or so but I do 75lbs for speed reps. If you have the room+budget to get a barbell, it wouldn't hurt. The biceps curl is designed to isolate the biceps brachii muscles (upper-arm muscles) by directing most of the resistance to them. The restriction that comes from using wrist wraps shouldn’t prevent you from getting full ROM on bicep curls though, or many other exercises for that matter. Don't feel too bad. As someone who has a TFCC injury you need to go to an orthopedic surgeon to get your wrist checked out. So after the step-by-step tutorial, we’ll get straight into the training tips so that you can get a better workout right away. Hammer curl is easily 50 lb dumbells but I rarely do those. The recommendation is to keep the wrist muscles intact during dumbbell curls or using an easy bar when doing barbell curls. It shouldn't be 100% horizontal, it should be a little bit angled inwards. Do what is comfortable. Right can only do 12! Main Here we cover the dumbbell Wrist Curl and give you how to get the most out of the exercise. An alternative is bringing your own adjustable dumbbell handles to the gym, and use the plates available there to load them. Slopers as you mentioned I'm still bottlenecked by finger strength. For the Elbow, eccentric curls, triceps extensions, wrist extensions, and wrist flexion. I've worked up to the 10kg dumbbells and now my right wrist has an annoying pop (like something slides over something else, I can actually see it and it comes with a sudden movement when the pop comes). With kettlebells the weight is below your wrist the whole time and in front of your wrist at the top. Planning on doing upper body 2-3 times a week. Then I usually go straight into CABLE wrist curls (I use my knee as a rest/bench and elevate my leg by placing a dumbell beneath my foot for a greater stretch/ROM), then into CABLE Zottman curls, then finish with a dumbbell wrist curl but the dumbell is lateral to my lower body instead of rested on the knee. it also has reverse wrist curls, finger curls, and pinching. I'll definitely be adding these to my routine. Apr 16, 2001 · I only do wrist curls with dumbells, one wrist at a time. also the finger curls are going to be similar to just gripping the bars. Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. I take no supplements and would prefer to have a good hearty meal instead. I also feel it a bit more in my biceps doing the barbell. Looking for tips and advice about this upper body routine I’ve been doing. Also not using weights that cause a jerk on the body. Aug 11, 2024 · The barbell wrist curl is a common exercise for building the forearm muscles. When I found them uncomfortable I just either gripped the dumbbell higher towards the weight again or shortened the ROM to get a more “concentrated” feel and focused on slow negatives and constant tension. I just want big juicy forearms, a department in which I am really lacking. i think with wrist curls alone you wont see much growth as normal curls works this portion of the forearm pretty good. Dumbbells typically come in finer increments, giving you better opportunity to progressively overload the muscle. 5kg/27. i do 2 and 2. Curl them separately it is easy, both at the same time is much different because you cant focus on one with other muscles. Nov 21, 2025 · Hone your upper-body strength like a proYou may like A personal trainer says you should be doing these six dumbbell exercises to build strength all over An expert trainer recommends these five dumbbell exercises for a comprehensive full-body strengthening workout An expert trainer says these are the three dumbbell moves beginners should start with to build full-body strength Certified personal Curling 20 lbs? Do you mean a single-arm dumbbell curl or a barbell curl with both arms? You appear to have noticeable bicep development so I imagine your absolute strength output isn't what is holding you back. For example, I have 25 and 50lb bells, but my gym has dumbbells in 5 lb increments. Honestly, it's There was a similar post a few days ago. Could this be related to the wrist curls? EDIT: wow. Attachments and hand size make a big difference. Reply reply I am looking to build my own home gym and am trying to get things planned and priced out. I Anecdotal, but: I weight trained for years before climbing (lots of wrist curls as well because I had little baby wrists naturally). With dumbbells you get to a point where the weight is stacked over your elbow improving your leverage. Furthermore, your average and max curl weight will vary depending on the exercise. Tables of Dumbbell Curl strength standards for men and women. 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. 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. It could be good to ensure your cable attachments are thin, and consider the EZ Curl bar for a few weeks instead of dumbbells. A wrist roller, done in both directions, or dumbbell wrist curls/reverse wrist curls. Every time I do palm up wrist curls my left wrist always pops when it comes up no matter how low I go in weight. I get pain doing curls on the inside of my left forearm about halfway between my wrist and elbow (maybe 10% closer to my… Just like the title says; I started lifting about a year ago and have put on 20-25lbs since. When I curl one arm at a time, I use the arm I'm not curling with to stabilize myself somewhat. Sounds like you're describing curls and hammer curls (look them up). I would suggest you try that to see if it’s to do with positioning your wrists. S I don’t wanna do both cause my training philosophy is- 2x12 to absolute failure and end with partials (sometimes), so I don’t want to do too much volume Never seen anyone doing incline curls like this before & they don’t look particularly effective. I switched to EZ bar and the pain never reoccurred. Learn how to do it and more. Everytime I do heavy ez bar curls, they destroy my wrist flexors pretty good. Good luck People do a stupid version where their wrist is flat on a bench or their knee and they call it a wrist curl even tho they're barely resisting the weight of the dumbbell. With dumbbells you are working against gravity so the force vector goes vertically towards the floor. What are some good dumbbell options? I have not seen many that seem to be a good value and was thinking about olympic dumbbell handles since I will already have the plates anyways. My compression is still like 3 grades better than anything else if it's an exclusively compression route like a corner. I only ever do isolation to see where my strength is lacking in my ligaments. Jan 8, 2022 · The single dumbbell wrist curl is one of the most effective forearm exercises that you can do because it ensures that each arm receives equal work. No more wrist pain. If I had to guess calorie intake: somewhere around 2000-2500 on non-gym days and 2500+ on gym days. One would be that it is easier to put more of your body in to it with dumbbells. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. Cheater curls are useful on occasion too. A couple months ago I made a post here about how I successfully progressed to curling 35 lbs. I also got my first compliment from a fellow classmate on my biceps. Should I do that or replace them with cable curls? P. Although there are no official average curl weights for bicep curls, the arm curl weight you choose depends on your current fitness level. Let's assume my max for a bench-press is 100 pounds. Related post: dumbbell exercises for forearms News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. How much can you dumbbell wrist curl? With a decent range of motion? I can do the 90's for 8-10 reps. . I also made sure I had my wrist slightly tensed inwards/very slightly cupped in or as if I was going to cup to keep it protected and Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. Oct 25, 2023 · Your maximum curl weight depends on factors like your age, weight, gender, form, and experience level. Always I workout at home and forearms are my favourite muscle to workout, I only do forearm curls at the moment. The lighting in your video is very dark so it’s hard to see exactly how much range of motion you’re using. Especially when I end them off with low weight slow eccentric. For biceps exercise the small weight and big rep count is not ideal because on the table, you need endurance and extreme strength in a short amount of time. It's a good idea to include both static and dynamic exercises in your program for each muscle group. 66 votes, 65 comments. I've noticed some pain in my wrist lately that hasn't gone away. When you are pulling them close to you near the top of the curl you are using a lot more forearm. I used to get this too. If you really want to do incline curl, try using low weight high rep for a while and see if it lower the pain. I cannot tear cards or phone books A community for Redditors to discuss any topics relating to general fitness; with an emphasis on barbell & dumbbell lifting, as well as calisthenics (bodyweight movements). I do one set of 3 to 5 reps with each weight. His name is Michael Phaup. Anything to change it up and keep it interesting and difficult. The weights I use are 55, 65, 75 and 85 pound dumbells. 190lb 6' 2" M 29 I've been more or less the same shape most of my life, but I cannot ever increase the amount of weight I curl. What is a good Wrist Curl? Male beginners should aim to lift 9 lb (1RM) which is still impressive compared to the general population. Currently I am not doing wrist exercises or bending because of an injury. I completely straighten my arm and rest my forearm on my knee about 5-6 inches from my wrist. I’m 5ft 9”, probably around 55kg. Do you know if you have any strains in your elbow flexors? Also, throw in 1-2 sets of forearm work 2x per week like kneeling dumbbell wrist curls and reverse wrist curls on a bench. Is there a benefit of one over the other? Edit: thanks for all of the information, everybody. I read somewhere that pain in the forearm when curling means that you're curling your wrists towards your body when doing curls. You can usually find a very comfortable setup with an EZ bar, after all they're designed for it. This makes you Intermediate on Strength Level and is a very impressive lift. I have tried changing up from regular curls to hammer curls, to using the machine. You can even superset these with standing behind forearm wrist curls for maximum pump and gains. It is incredible how much many exercises fit under the Strength exercise There are numerous threads debating the merits of doing specifc exersises with dumbbells vs cable machines, and the highest rated comments are always about how both are good but different, force vectors, angle of peak resistance, etc, etc, etc. Imo wrist curls are very form dependent so it’s hard to say. 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. That will ensure the inner head gets good stress as well. Thanks in advance. Feel like it's hard to get much range of motion out of it. First you start with the commercial gym dumbbells, once you get to the most heavy (its usually around 100lbs), then you should start doing the rack holds, because you can use whatever weight you want there. Is this weird? For benching, it seems that the dumbell variety is usually harder. Reverse Wrist Curl – This exercise is mandatory for all climbers, in order to maintain forearm muscle balance and prevent injury. ions. Aug 25, 2025 · The dumbbell biceps curl is among the most commonly practiced free weight exercises for strengthening your arms. My forearms have grown this last year after adding them and boy has my grip strength improved. The entire movement of a curl hinges on your elbow joint, so I don’t think you have much to worry about re straps hindering your bicep work. Is it okay to switch dumbbell curls with barbell curls because it gets repetitive doing dumbbell workouts back to back. I usually don't curl with dumbbells but I used to do standing biceps curls with them in the army for sets of 6 strict reps with my elbows against a wall with 20kg each hand a few years ago. They are amazing. When I do palm down wrist curls my hands always rotate outwards. r/fitness is remarkably helpful. How much weight do you dumbbell curl on each arm and how frequently do you increase the weight? So I've been meaning to train my forearms/grip strength, and I hear wrist curls are the way to go. They've never bothered me before. Personal choice and the chance to mix up movements. As long as you feel I've been working out consistently for the past 4 months. thanks guys! Tables of Dumbbell Wrist Curl strength standards for men and women. At this level, I could occasionally bend a 60d nail and the 50d's usually went pretty easily. The width of the dumbbell handle, the length of the dumbbell (for stability), the placement in your hand, your hand dimensions, and very slight changes to the range of motion all make a huge difference. I use either a regular fat grip, or the fat grip extreme. Using a weight that I can perform atleast 20 reps. At first everything was fine except for my wrists hurting a little bit right after the excercise for about 2 seconds and then the pain faded away, but now after 3 weeks or something my wrists still only hurt for like 2 seconds, but when I lift something heavy Every time I do them I'm always scared I'm going to damage something in my wrist. Wrist pain usually is less a sign of weak wrists and more a sign of poor form. Do I do bicep curls with both free weights and Alright so recently I switched from doing dumbell bicep curls to barbell curls because for some reason I like barbell curls much better. Alternating dumbbell biceps curl - 3 I like to do them seated with a dumbbell. (Same with squats, wrist curls). Would this hinder my progress. Reply reply Tron0001 • Sounds normal, the resistance profile can be pretty different depending on your set up and how you hold the bell When you're training your biceps, you're training these muscles that do these actions in the concentric phase: Brachialis = main elbow flexor Biceps brachii = elbow flexion + supination Brachioradialis = elbow flexion + end of range pronation/supination Pronator teres = mostly pronation + a little elbow flexion So in saying that, you can see what will happen when you alter your wrist during If we talk about wrist-curling, 3 sets of 30 to 50 reps and 3 Sets of extreme heavy weight onereps per exercise are being recommended by pros like devon larrat. How does your strength stack up? I curl heavy. i started the r/gripstrength (sp?) beginners guide and it has them. Follow our step-by-step instructions and tips. Heavy wrist curls with a barbell not dumbbells, farmer walks, and dumbbell wrist flex. Many people curl their hands a little bit to assist with the rep, don’t do that. I tried an EZ bar once and never looked back. Totally separate muscles. It's like biceps and deltoids. It takes alot to exhaust forearms. Been training for about 6 months now. And rear felt flys, also known as reverse flys or prone horizontal rows are a great exercise for shoulder health! A regular dumbell? I find thin handles (like your 25lb one probably have) very awkward to wrist curl. 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. Those are called "reverse wrist curls," and they are usually a very weak movement for beginners. the guide calls for 3 sets of each and 3 days a week. Add these wrist curl variations to your workout routine to reap the benefits. Instead, doing extremely high volumes of moderate weight (like turning a wrench 1500 times every day) is how you're going to entice growth of these muscles. Here are some written instructions as well: Equipment needed: A pair of dumbbells (with weights It has me do the hammer curls and dumbbell curls back to back 4x8-12. However, in recent months I have become acutely aware of pain in my forearms when I do certiain exercises such as bicep curls. Which is better? I (24F) have just started weight training to avoid injuries and get stronger. 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. I find that I can lift heavier weights with a regular curl, but I alternate doing both every week or so. Find out how strong you are compared to other lifters at your bodyweight. Cables and dumbbells are also your friends. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. 5lbs So the next step for me would be to overload to 15kg/33lbs. At first I switched to EZ bar curls and hammer curls and it stopped happening. If you are worried that the hand position puts undesired emphasis on the outer head of the bicep and bracialis, simply do the curls on a preacher bench with your arms extended in front of you slightly. Try doing hammer curls and, if you can, EZ bar curls and see fi pain persists. Dynamic exercises like finger curls, grippers and TTK are better at building the finger and thumb flexors, in terms of size. Thus the maximal force projected between gravity and the dumbbell is when your arm is 90 degrees and the strength curve is maximised at that moment. What’s a good wrist curl weight for a lightweight (60-70 kg) (the form Levan does) Just wondering cause I have a hard time gauging if I’m weak or strong with my 100 lbs fat grip wrist curl at 63 kg body weight, I know performance enhancing pancakes said he did well over that the first time he did wrist curls so I’m curious what you guys We would like to show you a description here but the site won’t allow us. If what is comfortable My best underhand curl was a single arm 30kg/66lbs Axle curl what is difficult with the axle being so wide. We would like to show you a description here but the site won’t allow us. Do the same process of starting with low weight and high reps and make sure you control the eccentric and extend your wrist and fingers all the way down on the standard (palm-up) wrist curls to get them fully stretched out. I’m unsure if I should be focusing on sets, reps, or weight. My main method is rapid and explosive lifts. 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. 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. You will work your biceps more in isolation if you keep your wrist more stable. Honestly, the dumbbells shouldn’t even be coming into contact with that area of your hand, remember to keep your hand completely still and curl your bicep only. I can't go beyond a 5lbs dumbbell on my right wrist. Most lifters have different average curl weights on the barbell, dumbbell, cable, and strict curl. Is there any good substitutes for wrist curls that workout the forearms? The Dumbbell Wrist Curl is an isolation exercise that targets the forearm muscles, specifically working on enhancing grip strength and wrist stability by curling a dumbbell with controlled movements. If it does, slowly goes up in weight. Now I'm able to do regular curls by actively keeping my wrists straight or even cocked back towards the floor. One 100 barbell vs 2x50 dumbbells, I would not be comfortable doing it with the dumbbells. Personally, I’ve always had wrist pain with barbell biceps curl. I used an adjustable dumbbell with one side empty. With kettlebell, you may only have the option of going from a light Bell to a heavy Bell. Is it okay to alternate through them after every session? Archived Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Jan 4, 2022 · Read our guide to learn the average wrist curl weight for beginners, intermediates, and advanced lifters. Are you doing them at home or at a gym? How much weight? I'm afraid grip trainers won't help, as those only work the fingers, not the wrists. So 4 sets of 3 to 5 reps total. Incline curl lead to a big stretch, which can be problematic if youre not used to it and/or if you have short biceps (not related to their development, I'm talking about muscle length). Jun 23, 2025 · How does your curl stack up to the average man's and woman's? Click the link to find out the average barbell and dumbbell curl weight. Ok, I'm sold, I should be doing both. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. Well, today I added 5 lbs to that and curled 40 lb dumbbells for the first time and it feels pretty great. They include wrist curls, wrist rotations, hammer curls, etc. If you could have only one, them dumbbells. but So I have finally reached 2x12 on dumbbell bicep curls with 12. I know I'll reach my target of 75 lbs one day. This takes the shoulders out of it and allows a very natural range of motion. What is the average Wrist Curl? The average Wrist Curl weight for a male lifter is 114 lb (1RM). If you’re going to do incline curls, you should be doing them not curling the weights out to the side, but up and down in front of you. Both will provide resistance. Crazy dumbbell curls with pretty strict form, and I think he’s a low level pro armwrestler who returned to the sport about 2 years ago after a hiatus. I'm only 210lb, so if I curl both arms at once, that's 140lb being held away from my body at once and puts a lot of stress on my back to stay upright. Anyone know of some technique change Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. 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. Hammer curls will hit your brachioradialis moreso than regular curls. As you curl up, twist the dumbbell so that your palms face up, and twist a little further (this works the brachialis, which is responsible for turning your wrist). Not normal wrist curls- but wrist curls with palms facing downwards. I don't have the hammer on video but here is the axle curl, you need a lot of wrist strength to curl axles 1 handed. Again, I am not a scientist, so take that with a grain of salt. Try changing up your wrist position when curling. This is why many get wrist issues doing barbell curls with Olympic bars. Finger curls: 1) training the fingers could lead to a finger injury because they are tiny weak joints, just think how easy it is to snap a finger! 2) we can hold more than we can finger curl 3) this makes it obvious fingers are not designed to close a lot of weight 4) finger flexors also run through the carpal tunnel near the median nerve. 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 There are a couple reasons. If someone wanted to be lazy and train for arm wrestling I feel like pronation curls and ez bar curls would be enough since ez bar hits the brachioradialis too. What should I do? I've been doing dumbbell curls and have been alternating between holding the weights vertically and horizontally. As soon as I reach that goal, walk away from the wall and continue to reverse curl even more, even with a swing cheat. Does anyone recommend those? Thanks for the input. How much weight do you use for wrist curls? I try to do the same weight for both sides, so I do 45 lbs for sets of 10-15, usually for 5 sets. I don't do bicep curls anymore. I go up to 70lb dumbbells in each hand for sets. Is this true or are there better alternatives to forearms/grip strength? My left grip isn't as good as my right, and I'm wondering whether I could do wristcurls with dumbbells to focus more on the left? I've improved a fair bit recently, but only in my right. Sledgehammer levering works, but wrist flexion is important for grapplers. But how do I do that? Let's say I want to hit my biceps today. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. I rotate in preacher curls, cables, barbell, dumbbell, standing, etc. Wrist curls in a regular commercial gym; the heaviest dumbbells just aren't heavy enough; barbells and even ez bars cause wrist discomfort when done two-handed and they require too much balancing and stabilization when done one-handed. People say you don't need direct work, but look at anyone who ignores direct work and you see they have some big biceps and shit, but little toothpick forearms. Haven't tried 25lb for anything more than 40-50 reps on active recovery days. I'm doing wrist curls super setted with reverse wrist curls for 5x20 3 days/week. This underutilized forearm drill has countless benefits to offer. I sustained one in my right wrist and to this day I still have issues with picking and lifting things with my right hand unless I do it in a specific way. I dont arm wrestle though, im just a fan. I usually do wrist curls and reverse wrist curls for forearm workout. Ever. Second would be your wrist can rotate with a dumbbell which can change the muscles stressed on each rep. Either lower the weight, or try to rest the weight differently. Think a similar movement to a barbell curl, what you’re doing almost looks like a dumbbell chest fly. I’ve put the whole routine below. 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. hlba pqyhtj fwwfhq rgeqol gbmoyxa qqigqh laqjn aguc otcgmj zeruojf qhkeqif cqt romze uaesbj isdyax