Forearm curls climbing reddit. Forearm muscles are like any muscles.

Forearm curls climbing reddit. Three exercises - one for upper forearm, say reverse wrist curls; one for the belly - wrist curls; and one for grip - hand grippers. The exercises you suggested are still flexion exercises. 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. 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. Taking up rock climbing and arm wrestling as hobbies will also add to this and are just generally fun things to do. I've been trying to find a place to hang a thick rope from for a while now. They will also make the inner side of the forearm slightly bigger, although not as much as the finger muscles will. 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. 191 votes, 160 comments. I up the reps by a lot and hit them sometimes on non arm days too Isolate your forearms with high reps. Cautiously return to climbing when your elbow is pain-free and no sooner than after two to four weeks of strength-training exercise. From my reading I've decided to do reverse wrist curls, pinch training and heavy finger rolls. 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. Also just because an exercise hits a certain muscle group doesn't mean you are targeting it well enough for it to grow. If you have access to other things, then you need to do other stuff, heavy hammer curls are my most recommended exercise. 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. The answer isn’t heavy deadlifts or rock climbing. Hammer curls will focus more on your brachioradialis relative to normal curls. Overall size of my forearm has increased from non grip forearm work. Check out r/griptraining. Using static holds are great too. The softest must be like a marshmallow. 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. trueclimbing gives strong forearms, as well as core body and shoulders. The issue of forearm pain when doing biceps curls, particularly when using a barbell, seems to be a fairly common one. Do 25 forearm curls and then stand up and do reverse forearm curls for 25 reps. This statement seems reasonable since the heavy finger rolls cause repeated, high-intensity eccentric and concentric contractions of the forearm Reverse curls, rock climbing, wrist curls, farmers walks. Wrist curls, hammer curls, reverse curls, farmers walks, and crush grippers work well. I think it's pretty common for climbers. I usually get a good pump on my forearms doing exercises for primarily biceps anyway. It’s not like the forearms are just magically resistant to the principles that grow the rest of our body. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. But /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. 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. You want to start working out the brachioradialis to make your forearm look bigger in this picture. I also used to do door-frame chin-ups and I'd recommend rock climbing, because of the combined functional arm/upperbody/core strength. Apr 18, 2025 · For lateral elbow pain (tennis elbow) train with reverse wrist curls, reverse arm curls (palms down on a curl bar),and some blood flow restriction training. Yes: a climbers elbow is the same as a golfers elbow: meaning pain on the medial epicondyle of the humerus where most of the forearm flexor muscles attach that we use so intensively in climbing. if you just want to get big forearms do all the curls What are your favorite exercises for training your forearms for local endurance? Of course I know this only goes so far, and good climbing technique will shift the load off of the forearms and onto the bigger stronger muscles. Second, the brachioradialis functions mainly to initiate forearm rotation from end range pronation or supination. My forearm progress after I started hitting them directly 2-3 times a week. I think its an ok workout for my workout especially because I literally can‘t grap onto anything after the workout. 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. 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. There's also a lot of great I got my muscular forearms from deadlifts, pull-ups, and wrist curls with ez curl bar. 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. I climb regularly and don't know any climbers that don't have huge forearms. The blurb /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Boulderers I've met do a lot of forearm curls when they're done climbing. 26 votes, 57 comments. This completely destroyed my climber's elbow, and it hasn't flared up once this year. Farmer's walks, along with reverse curls and hammer should all be staples if forearms are a vanity priority. Surprisingly, despite being quite unpleased with them, I probably don't train them with priority; usually throwing in some wrist curls at the end of my workout if I have time left. Here’s a video about how they are done. After a certain point, the only way to increase your forearm strength significantly is to get bigger forearms. Neil Gresham refers to them in Training Beta Podcast episode 48 (0:28). They Were the causes. Very important IMHO to develop your forearms. I yhink forearms need more than just a few sets of 12 twice a week. Having said that, I’ve probably gained size quicker than I did climbing 4-5 times a week, just by doing 3 sets of 25-30 rep wrist curls 2-3 times a week at the end of my workouts. I have terrible forearm genetics, skinny forearms with skinny wrists compared to the rest of my body. People have reported success with wrist rollers, but I haven't seen any definite gains from using mine. Obviously I will Make sure you are resting enough and stop climbing before the pain gets too bad. I've plateaued at both extensor and flexor curl weights. It's become quite the annoyance as holds get smaller (I'm starting to complete V4's), having to take lengthy breaks between attempts and then ending my session after an hour or so. Wrist curl's are your best friend. 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. Any experiences with finger curls vs forearm flexor/extensor curls? Curious if there are any benefits for finger curls opposed to dangle boarding and regular forearms curls. For my wrist curls, I grip the barbell behind my back, like the top position of a hack deadlift. 12 in 2017. I have the same problem when I do pull ups. 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. I also do heavy shrugs on those days so I suppose that works for grip training too. I have a wrist roller at home and when I use it I get a really nice burn and feel like it's working the muscle out good. wrist curls are a hypertrophy exercise frequently used to increase the size of the forearms. 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. Currently on the Reddit PPL and for curls it suggests 4x8-12 of both the bicep and hammer curl. RICE does not help much for lighter tendon/muscular issues except maybe short term pain. Example this vs this. Or go get some job where you swing a hammer or turn a wrench all day. It feels as though it's on the inside of the elbow, where the muscles of my forearm and my bicep meet. I haven't had anything serious, but experience pain in different parts of my fingers. 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. Would a grip routine like this build larger forearms? Or would you need to do forearm isolation? After 2 weeks of concentric finger curls I went from barely being able to one-arm the bm2k middle edge for 3-4 seconds to a solid 10 second hold with potential for added weight. My typical workout would be behind the back barbell wrist curls 4x10-12 followed by supersets of wrist curls and extension. 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. Reverse Wrist Curls: I don't understand why people here are giving fingertip based exercises for developing false grip. 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). Even though your forearm isn't stealing your gains, it might be the limiting factor in progressing with your curls. 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. After about a month of sending 5. Rock and rope climbing builds impressive forearms as well, which fits well into the high volume theory. Here's how to do them. Wouldn't mind getting bigger forarms capable of getting stronger than they are now. Really common in climbers, although I've never heard of it from not climbing. Reverse curls, pinch grips, and basically twisting a sledgehammer every which-way, deadlifts. That was 5 years ago and I aim to use it twice per week still as prevention. The muscles of wrist flexion will make the wrist stronger in that direction. It sounds like either your bicep muscle or the tendon got strained. Focus on opposing muscle work on non climbing days. 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. However, in recent months I have become acutely aware of pain in my forearms when I do certiain exercises such as bicep curls. but normal climbing is hardly a bodybuilding-style exercise: of course you use the forearm a lot, but motion is repeated too many times. That alone isn't enough volume so add in tons of hammer curls, reverse curls, farmer's walk, both wrist curls. Also get one of those weighted devices that has weights hanging down a line, and then you roll up the string. 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. Similar to wrist curls/reverse curls in that way. Also towel or rope pull ups are also really effective but for myself I can't seem to do enough to work my forearms. Yeah climbing builds forearms but it seems irrelevant in this conversation. Reply reply For me, my forearms are definitely my weakest body part/muscle. These could be regular forearm curls with an ez bar, plate curls, and of course more false grip holds. I have seen significant gains in my upper arms, back and chest but I haven‘t seen a singel progress in my forearms. 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. Reply reply Basic barbell wrist curls, and some sort of reverse wrist curl. Your forearms might always be pumped, since you rest mostly 1-day between climbs and only started for 2. 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. It's worth a shot. The latter really brings out the definition and gives an amazing pump. I've been lifting for a couple of years now, gradually getting more serious about it, but I hadn't done a single curl in over a year because it caused me excruciating tendinitis. What is appropriate for you depends on your current level of strength. I kept climbing on it for a couple weeks, which in hindsight was a mistake. Okay great. As described below, good exercises are wrist curls, diamond push ups, stretching by pulling the tips of the fingers up and towards you, and down and towards you. Suggest starting with basic wrist stretches. It ends my climbing day whenever it happens because it feels like it's going to tear something. 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. If you want the fastest forearm progress do direct forearm work m8. 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. Complete rest is usually recommended for 17 votes, 17 comments. 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. pronate grip curls is the best brachiradialis workout. Then flip it back over and while still standing do another 25 normal forearm curls. You can hit all these things individually, or you can keep climbing. 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. Try Rice Bucket exercises. bouldering is about shorter more concentrated efforts, still maybe as much 10 moves for one problem. 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 am continuously stretching my forearms during a session to try to alleviate the tightness that extends from an inch or two below my wrist to about 2/3 up my forearm. Or just carry on and enjoy the eventual forearm gains. You can also on your last rep of a deadlift just stay in the raised position holding the bar as long as you can stand it. Otherwise, maybe you need to train your biceps more; how much are you able to curl? For me I've had to focus on reverse curls because my forearms are the weak point for me and my climbing. I usually do Hammercurls 4 sets until failure and Ez Bar Reverse Preacher Curl also 4 sets until failure. All the force is coming from gravity and pulling through your arm. Will wrist rollers help me build muscle in my forearms. That’s like me saying “just get a job in manual labor and your forearms will grow”. I already had pretty decent forearms from regular training and a bucket load or heavy barbell rows, that said I thought I'd do an experiment to see if wrist curl's will actually blow my forearms up and also translate some strength over to my pushing and pulling movements. 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. Fat grip pull ups, fat grip deadlifts, sledgehammers, DB forearm curls, DB forearm reverse curls, and DB forearm twists. 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. Beginning: dumbbell wrist curls and reverse wrist curls Intermediate: push-ups (or bridge backbends) and false grip active hangs Advanced: wrist push-ups and false grip pull-ups Google turns up plenty of videos of each of these exercises. Plus, learn the top 5 exercises and key training techniques. 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. Uhmm pistol squats, any combo of fingers hangboarding on the other hand that doesn’t hurt, and a lot of crying I don't do forearm isolations in the gym so this might not apply, but I think the biggest concern with forearms is tendonitis. I can't feel it while climbing, but it kills as soon as I stop. How much stretching are you doing? I spend about 10-15 minutes at the start of each session stretching. So do you need hypertrophy training? If done properly forearm exercises will grow forearm muscles. All of my friends who also climb have disproportionate forearms. Solution was initial rest, then few months of hammer curls (and others forearm isolation exercises) very light weight, slow progression. So I have been going to the gym since 5-6 months. Tennis elbow is the equivalent but affecting the lateral epicondyle of the humerus: where most of the forearm extensor muscles attach. So I've decided to experiment with some forearm exercises in the hopes of hypertrophy. 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 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). 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. So idk, I don't think I really answered your question, but if you want big forearms, try climbing or bouldering and you will get huge forearms. Yes. 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. Used it to rehab a partial tendon forearm tear (diagnosed and approved by physio) and it was awesome. Any body see gains using a wrist roller in their work outs? Former skinny guy with shit forearms: At first I would get a forearm pump from doing weighted chinups. And yet! I'd like to work on local endurance too, just to improve my raw ability to stay ahead of the forearm pump. 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. While a few weeks is not long enough to guage it's usefulness personally, I've noticed some more confidence in grip strength. Hopelessly thin. I workout at home and forearms are my favourite muscle to workout, I only do forearm curls at the moment. 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. Reverse curls (light, focus on contraction), hammer curls, forearm curls and anything where you're holding heavy weight for an extended period of time. 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. Of course holding a tough crimp requires a lot of forearm activation but more likely you are more limited by what your fingers can support. 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. 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. 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. 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. So, two things: reverse forearm curls **,** and stretching of the "compressed" outer side of the joints. I prescribe hammer curls and pronate grip curls along with wrist curls and reverse wrist curls. 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. Jan 8, 2022 · Follow along with this rock climbing forearms workout to improve your lower arm strength. For false grip you're going to want to do forearm exercises. Apr 9, 2018 · Background Heard about finger rolls from several different sources. 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. It's almost magical how effective reverse wrist curls are (also, pushups). New comments cannot be posted and votes cannot be cast. What I do is grab a 50lbs barbell and rest my forearms on a bench with my hands over the edge facing up. Anyways, this kind of training will set your forearms on fire and your hand will ache (in a good way). 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. The Soviet climbers claimed that heavy finger rolls produce measurable gains in forearm circumference (a sign of muscle hypertrophy), whereas strength gains from fingerboard or campus training are primarily the result of neurological adaptations. 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. We would like to show you a description here but the site won’t allow us. There are lots of different curl exercises, and to me I just feel like I’m doing the same exercise twice? I mean the hammer curl is basically the bicep curl except the dumbell goes from horizontal to vertical right? Is it optimal to do both? Or is it better to switch one out for say a preacher If cables are absolutely the only option for you, then you can do rope curls, reverse curls, and some sort of wrist extension/curl. Basement Bodybuilding on YT always emphasizes, specifically regarding forearm/arm training, I would recommend 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. Physiologically, my fingers seem to have adapted to the How does the rubber web (finger extention) compare to the reverse wrist curl (forearm/wrist extention)? Finger extension works muscle groups much closer to the elbow in comparison to the wrist curl. 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. 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. This means you have to do enough moderate to high load forearm training, while in maintenance or preferably in a caloric surplus. The chinup pump was likely from hanging, try shrugs with a hold at the end. Just like the title says; I started lifting about a year ago and have put on 20-25lbs since. It gives me a serious forearm pump. The wrong volume, poor schedule or workout plank, poor progression. One, Two, Three. Farmers walks will work forearms, but IMO using a range of motion (wrist curls) will be beneficial combined with isometric wrist work (farmers walks or DL's, since the forearm isn't moving) Reply reply Famous_Window666 • Op if you want big forearms you do wrist extensions and wrist curls and ignore DYEL’s on reddit Reply reply haym29 • Forearm size, like calf size, is partially dependent on genetics. 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. Try stretching? Curls are not going to help you here. 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. After months of dealing with reoccurring tennis elbow, I started regularly doing these two exercises and all the elbow pain is gone. I have long, skinny forearms that don't like gaining girth, but the lifts that have helped me the most are pull ups (of any variety) and deadlifts (double overhand). I almost never use straps on back workouts. . I’ve been climbing for 6 months and climb about twice a week plus one gym session (strength training) per week. You can also do forearm curls, farmers carries. Reverse Wrist Curl – This exercise is mandatory for all climbers, in order to maintain forearm muscle balance and prevent injury. If climbing at a slightly lower intensity doesn't make it worse for the next day, I would not worry about it too much. like this. 5months. If you have a rice or sand bucket twists, grabs, flicks, push and pull. Slopers, smaller edges, getting up from desk by pushing arm rest all hurt. Climbing already puts Stress on the forearm and sleeping on a specific arm for numerous hours might make it worse. 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. Can anyone suggest a decent antagonist workout out for forearm extensors and wrists? I tweaked my wrist and I hear these exercises can help. 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. Finger strength in climbing is often less about grip strength and more about how much force your pulleys and tendons can handle. It's also generally the case for climbing, to have more developed forearm muscles. A few reasons perhaps. 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. 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). 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. 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. 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 I've mostly been doing roped climbing, focusing more on training endurance than strength, and working toward my goal of climbing 5. Meanwhile your bi's and tri's aren't pumped and look "less developed" when directly compared to the forearms. Was climbing ~V8 and noticed after a session (next day) that my ulnar-side would hurt when turning my hand with something as low weight as my phone. Plate pinches, finger curls, wrist curls, and reverse wrist curls made my forearms both stronger and bigger. For more specific strength I would do farmers, one arm hangs from the chin-up bar and deadlift holds at the top (double overhand only). 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 things still flare up, take another week off and continue the exercises and try to go back the next week. At one point last year, I had 3 finger injuries at once. i would suggest starting with just 3 sets of direct work a week and working your way up, my favorite exercises are finger curls, reverse curls and pinwheel curls. You need more mass in general before you start worrying about proportions. Good thing is it's increased my crimp power immensely without needed to train any harder on the fingers. trueI think you're neglecting half the forearm musculature. And according to exer, I should also be doing wrist curls. Train them for strength, I went from 35lb dumbbells for 12 reps to 55lb dumbbells for 10 reps. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. 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. Do some bicep and forearm stretches and massage the bicep and forearm with a ball. I would also recommend just hanging from a pull-up bar for as long as you can. 874 votes, 211 comments. Also, a bit of cardio before you start climbing to break a sweat preps the body for the climbing to come. Your arm strength isn't the only thing that determines your ability, nor is it the biggest. Loosen your grip and your forearm will relax too, focus on squeezing just biceps at the top of your curl rather than squeezing the whole arm. Are there specific exercises that help? 60 votes, 33 comments. Can rice bucket get you some forearm gains? Thinking of eating a little bit more than maintance to get add a couple kilos. 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. for most people. Is this true or are there better alternatives to forearms/grip strength? Archived post. Heck yes. There are a lot of great exercises for wrist strength. Is directly training your forearms necessary or will Overloading pull ups be enough for big, strong forearms? Reverse curls are primarily forearm with bicep assistance. Poor condition of the body. 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. 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 What is one non-climbing exercise that you were convinced would be good for climbing that turned out to be useless and vice versa (one non-climbing exercise that you were convinced was bad turned out to be useful or super useful)? What's the best tool for forearm/grip strengthening? It seems most people just use the standard metal tension coil things, but a lot of people swear by rubber bands. I do no direct forearm work (other than hammer curls) and my forearms are one of my best parts. 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. 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. Also if you have very light dumbbells you could also do wrist curls and reverse wrist curls. Also, reverse curls and reverse curls behind your back are fantastic for grip and forearm training. 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 I've been climbing pretty regularly since 2013, but as soon as I started to reach into the 12's 2 years ago and project harder routes for me, I've been experiencing lots of finger injuries. Second the suggestion of climbing, sustained grip work seems to do the trick for forearm growth. Climbing. I've been doing these for a long time and it helps my wrist a lot and gives a great forearm pump. To be better at climbing, theres nothing better than climbing. The pain is on the mid-point between my wrist and elbow on the lateral side of both forearms. The only things I'd add would be regular and reverse grip wrist curls if hypertrophy is the goal. I used to get this too. Twice a week if possible. 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. Saying it’s not necessary to work your forearms is like saying it’s not necessary to work your legs because you’re already able to walk around just fine. At first I switched to EZ bar curls and hammer curls and it stopped happening. 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. If you want to add extra emphasis, incorporate things like hammer curls, reverse curls, wrist curls, reverse wrist curls, and grip training as well. Brachioradialis has a lot of load during pull ups or similar movements. Reply reply [deleted] • If you can choose between curls and climbing, climbing is better for improving climbing. You need core strength a lot, and leg strength as well. Other than that, core, a lot of yoga for flexibility and antagonists, lockoffs, pull-ups, shoulders, forearm curls with weights to get that forearm pump without taxing the finger. Now I'm able to do regular curls by actively keeping my wrists straight or even cocked back towards the floor. 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. 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. They will grow far more effectively from progressive overload in dynamic movements than isometric holds. Forearm muscles are like any muscles. The muscles of wrist extension make your wrists stronger in the other direction. 4 sets around 10-15 reps. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. I read somewhere that pain in the forearm when curling means that you're curling your wrists towards your body when doing curls. Not too much though. yiszrt hbdaef mkcl jlyuazf reizub llgok pxzdhul yjlarvp ymhy yzjpm