Eccentric Reverse Wrist Curls. Strengthen your forearms and your grip with expert tips and techniqu

Strengthen your forearms and your grip with expert tips and techniques. If it's medial epicondylitis you need to do both eccentric wrist curls and supination -> pronation to hit pronator teres like slainthorny said. Mar 29, 2021 · ECCENTRIC WRIST EXTENSIONS This is a strengthening exercise for forearm and wrist. Aug 25, 2022 · Slow reverse wrist curls. You’ll be tempted to go heavier, but don’t. Dec 18, 2024 · Reverse grip bicep curls target slightly different arm muscles by adjusting your grip on the barbell or dumbbells. Barbell wrist curls, barbell reverse wrist curls, pronation curls of any kind (dumbbell, belt, band it doesn't really matter) you can do some supination work for conditioning using the same equipment you would for pronation. 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. Isometric Wrist Curl (hold in neutral wrist position) 10 lbs x 45s Isometric Reverse Wrist Curl (hold in neutral wrist position) 10 lbs x 45s Isometric Weighted Pronation with hammer x 45s Isometric Weighted Supination with hammer x 45s Grip trainer clenched x 45s I will also be bouldering on my non-rehab days at roughly 50-60% intensity. Do 3 sets of 10-15 of hammer time with something heavy enough to be within 2 reps of failure on your last set (stop before failure). Learn how to optimize your workouts for maximum results. Are you searching to enjoy excellent technique and build-up your Wrist Extensors quickly? Simply start using our how to tutorial so that you start out immediately. 3. Eccentric phase Lower the weight by flexing your wrist to hang in front of the knees and repeat the movement. Nov 20, 2025 · Target Muscles: Reverse wrist curls primarily work the extensor muscles in the forearm Reverse wrist curls are a targeted exercise designed to strengthen the extensor muscles in the forearm, a group often overlooked in traditional strength training routines. The concentric portion of the lift is wrist extension, which involves the lifting of the weight. Apr 17, 2019 · He also suggested some type of eccentric strengthening, which would be various versions of a reverse wrist curl with low resistance. Before starting, be sure to keep the elbow directly below the shoulder, and shoulder blade retracted and depressed. Equipment Needed Lower the weight by flexing your wrist to hang in front of the knees and repeat the movement. The palmaris longus, though not a direct wrist flexor, contributes to overall wrist stability and grip strength. Jun 21, 2024 · Here’s how to do a Zottman curl with picture-perfect form. 5 Best Zottman Curl Variations 1. Learn how to do the perfect reverse curl. Eccentric phase Lower the weight to hang in front of the knees and repeat the movement. S Watch short videos about strict dumbbell curl from people around the world. By rotating into a Reverse Curl grip for the eccentric phase, you put the brakes on the descent and hit the brachioradialis and forearm extensors with eccentric overload that they’ll never get from a standard curl. How to eccentrically strengthen the wrist extenors We mentioned that repetitive wrist extension is the problem in tennis elbow. Unlike a regular bicep curl, which involves turning the wrist into a supinated position, hammer curls keep the wrist neutral. You may do reverse curls using free weights, resistance bands, or even a cable machine. The increase in resistive torque throughout the eccentric phase results in the reverse Nordic curl having an ascending exercise strength curve. Slowly lower the weight down tow. STEP 1 Bend injured elbow and hold FlexBar® parallel to the ground. By biasing weaker muscles during eccentric and stronger during concentric contraction and increasing range of motion, Zottman curls are an efficient way to work your forearms and biceps in equal, killer measure. This channel is dedicated FOR YOU! To help you reach your maximum potential i Search "dumbbell" @tyler-path How to do reverse curls for your FOREARMS Heartburn By Meno Felps (Loop) · @Animizathor9163 Heartburn By Meno Felps (Loop) · @Animizathor9163 7. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. In this video, Dr. For optimal results, perform hammer curls with a weight that allows 10–12 repetitions, focusing on a slow, controlled eccentric phase to maximize muscle engagement. Jul 11, 2021 · ECCENTRIC BICEP CURL This exercise is an eccentric contraction exercise for the elbow flexors. Apr 2, 2025 · Reverse Wrist Curls To work the opposing muscles of what you used in forearm curls, wrist extensions can strengthen your muscles and help with prevention of Tennis Elbow. A fun way to work it is to roll down and continue back up in the same direction before reversing the wrist motion. Forearms Seated Barbell Wrist Curl Overview The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. 3 days ago · Hammer curls, reverse barbell curls, and even heavy farmer’s carries are prime examples. 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. Aug 12, 2025 · That is where the name comes from. Learn about different types of curls in this dumbbell workout video. It can be performed with a barbell or dumbbells and there are various methods for the movement. Dec 9, 2022 · 74K Likes, 571 Comments. With this strength curve, the end range of motion (ROM), corresponding to the start of the concentric phase and peak angle of knee flexion, is the most challenging portion of the movement. Despite being one of the best dumbbell exercises for the arms, it’s not nearly as popular as the classics. Learn proper form, biomechanics, and injury prevention techniques to maximize results safely. Dumbbell wrist curls are a fantastic isolation exercise for targeting your forearm flexor and extensor muscles. A neutral grip (hammer curl) directly targets the brachialis, while a supinated grip (traditional curl) emphasizes the biceps. TikTok video from Peter Miljak (@petermiljak): “Learn the proper technique for wrist curls to build bigger forearms. This small shift completely changes the muscle recruitment pattern, making hammer curls an extremely effective upper arm and forearm exercise. Straight-arm movements, such as lateral raises, can also worsen tennis elbow. 4K Dislike Jun 3, 2025 · All the tricep workouts, exercises and expert-approved tips you need to add serious size to your upper arms The reverse preacher curl is a suitable alternative to the reverse wrist curls because it targets the forearms muscles and biceps. Master reverse wrist curls (wrist extension) to strengthen wrist extensors, enhancing performance in sports like tennis, baseball, and rowing. Eccentric reverse curls Again, two-handed is preferred for efficiency and because with a one-hand setup you are more likely to leave the pronated position of the wrist and rather will perform more of a hammer curl which will work your brachioradialis more, rather than working the wrist extensors. 3x50 - 1kg - wrist curl 3x25 - 1kg - reverse wrist curl Then I up the weight: 3x30 - 1kg - Pronation/Supination 3x30 - 2kg - wrist curl 3x15 - 2kg - reverse wrist curl Now I have been doing this as prehab: 3x40-50 - 1kg - Pronation/Supination 3x40-50 - 2kg - wrist curl 3x20-25 - 2kg - reverse wrist curl Reply reply Gregorymendel • Mar 29, 2021 · ECCENTRIC WRIST EXTENSIONS This is a strengthening exercise for forearm and wrist. Aug 22, 2022 · ECCENTRIC WRIST CURL This is a strengthening exercise for the wrist flexors. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. This guide covers reverse wrist curls, thumb over grip, and more. How to Do the Zottman Curl The Zottman curl is a dumbbell exercise that combines a twisting dumbbell curl with a reverse dumbbell curl. Reverse Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. Treatment: Started with eccentric reverse wrist curls (2kg water bottle), progressed to concentric wrist curls, then upping the weight to 4kg. Kneeling Wrist Curl. You can also perform Reverse Wrist Curl kneeling - kneel down behind a bench and rest your forearms on the flat surface with your wrists hang off the edge and your palms facing downward. Cautiously return to climbing when your elbow is pain-free and no sooner than after two to four weeks of strength-training exercise. Wrist curls with a band or a weight. Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. For example, in a biceps curl, you would use a concentric contraction of your biceps, coupled with an eccentric contraction of your triceps, to flex your elbow and push the weight up. And all you need is a pair of dumbbells. I would add an additional band each week. Sep 22, 2025 · Explore 12 biceps curl variations to build muscle and strength. Use this piece of equipment if you’re looking to protect your wrist joints. Experiment with slower eccentric (lowering) phases to increase time under tension, which can stimulate greater muscle growth. However, this exercise technique can be awkward for lesser experienced lifters. 2 days ago · The pronated grip in the reverse curl serves a specific functional purpose in strength training. Grasp a dumbbell with an overhand grip (i. It is convenient and only requires an EZ curl bar and a preacher machine seat. Edit: though wrist flexion was still good I liked wrist roller much better for extension. To heal your tennis elbow, you have to strengthen your tendon. These muscles, located on the top of the forearm, are responsible for extending the wrist and fingers, playing a crucial role in gripping Reverse wrist curls (with dumbbell and flex bar) and rotations (with a dumbbell weighted only on one end) helped me the most. . However, this can be a bit tough by just using a regular dumbbell. #gymtok #workout #fitness #armworkout #forearmworkout”. Nov 11, 2022 · Learn how to do reverse grip curls with a barbell to work your biceps. You may use your other hand to Do 3 sets of 10-15 reverse wrist curls with something heavy enough to be within 2 curls of failure on your last set (stop before failure). Their primary function is wrist extension. Lwearn how to do this exercise, the muscles worked, and the main benefits. What Is It: This is a wrist curl performed from a kneeling position with your forearms resting on a bench, your hands hanging over the edge holding a barbell in a supinated grip, with your palms facing away from you. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. #FilmoraGo Reverse wrist curl I don't really understand that. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weight in many exercises simply by strengthening your grip. Also, I prefer lighter weights 3 sets of 30-50 reps. Sep 7, 2022 · Eccentric exercise was found to be helpful for tennis elbow. May 20, 2024 · The reverse curl features a starting position and movement pattern nearly identical to the standard barbell curl, with the distinction being the difference in the grip. 35K subscribers Subscribed *The perfect compliment to smashing/stretching your wrist flexor muscles (mentioned above) is STRENGTHENING the often-neglected (EXTENSOR) muscles on the “other side” of your wrist/forearm. Strengthen Your Forearms And Improve Grip Strength In Just Minutes A Day! Oct 10, 2021 · This video demonstrates the correct technique for Eccentric Reverse Nordic Curls, which is great for the Quadriceps muscle and tendon and patella tendon. You may use your other hand to Nov 17, 2023 · Learn How To Perform The Reverse Wrist Curl Exercise Correctly With Our Video Guide. The best way to do that is with reverse wrist curls. What Is It: This is a wrist curl performed from a kneeling position with your forearms resting on a bench, and your hands hanging over the edge holding a barbell in a supinated grip, with your palms facing the ceiling. Jun 7, 2025 · Specific exercises to steer clear of include wrist curls, reverse wrist curls, and gripping exercises, as they increase strain on affected tendons. Hammer Wrist Curl. Basically the two exercises discussed in the Dodgy Elbows article. I feel like the reasoning is because the muscles worked by behind the back wrist curls were underdeveloped in myself, and the opposite was the case for reverse curls. Isometric hold (optional) - Hold for a second. Hammer curls is my vote. Keeping your forearms flat, extend your wrists and lower the weight down toward the floor. Jan 11, 2024 · Why do it: According to Peer J 3, performing bicep curls and curl variations with a reverse grip increases muscle activation in the brachioradialis, a forearm muscle that assists wrist extension. Follow along as Jeremy Scott demonstrates the dumbbell eccentric curls exercise. Take three to five seconds to return to the starting position on each repetition. The purpose of dumbbell reverse wrist curls is to strengthen the wrist extensors while promoting hypertrophy (increases in size) of the forearms. Jan 27, 2019 · The wrist extensors are a group of nine muscles on the back of the forearm that act on the wrist and fingers. A reverse wrist curl is a resistance exercise that targets the muscles in the forearms. Bent-Elbow Cable Machine Wrist Curl. From a safety standpoint, the Zottman curl may be preferable to other more commonly used forearm exercises especially different varieties of wrist curls. Try regular Hammer curls and also pinwheel curls. Concentric phase Curl the weight into the palm of your hand flexing only at the wrist. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. How is the 2nd one working forearm flexors? So I saw ur edit, were you initially talking about comparing the forearm flexors and forearm extensors? So, with the new picture in mind. There are plenty of other options for training grip strength and forearms, such as barbell overhand wrist curls, cable wrist curls, or fitness band wrist curls Dec 8, 2021 · In this video we discuss how to perform regular wrist curls and reverse wrist curls using dumbbells. REVERSE TYLER TWIST Golfers elbow Treatment: Medial epicondylitis Eccentric contraction of the wrist flexors and pronators for medial elbow pain treatment. Golfers = medial (inner) elbow pain. Reverse curls counteract this imbalance by directly targeting and strengthening the forearm extensor muscles. Start by placing the back of your forearm on a stable bench, chair or table with the wrist hanging off of the table. 18 hours ago · Discover the key muscle groups targeted by curls for stronger, defined arms. Standard curls heavily train the forearm flexors, which are responsible for closing the hand and flexing the wrist. Most can benefit from performing this exercise in 2026. palms down) and rest your forearms on either the bench or your knees. The EZ-bar is often more comfortable, thanks to its semi-neutral grip, which reduces wrist strain while still activating the brachialis. Learn proper form, target biceps and forearms, and keep workouts fresh with dumbbell, barbell, cable, and machine curl techniques. How does the rubber web (finger extention) compare to the reverse wrist curl (forearm/wrist extention)? Thanks. Extend the wrist maximally and slowly lower the weight at a 5-second tempo. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Tennis = lateral (outer) elbow pain. It will take you to the pain cave. Practical tips for maximizing brachialis engagement include varying your grip width and tempo. Twist FlexBar® with non-injured arm as you stabilize the inured arm. Master the EZ bar reverse wrist curl with our detailed 2026 guide. It’s endorsed as an excellent tool to help alleviate tennis elbow pain, especially when combined with manual therapy. This can be achieved by deliberately slowing down the eccentric, or lowering, phase of the Wrist Curl and Reverse Wrist Curl. They include wrist curls, wrist rotations, hammer curls, etc. 4️⃣ BONUS: Perform Reverse Zottman Curls (instead of “traditional” Bicep Curls) 👇 PRO TIP / COACHING CUE: During the eccentric phase of the Barbell Reverse Wrist Curl definitely is a really good physical exercise to build your Wrist Extensors. Dec 2, 2021 · Reverse curls use a pronated grip and follow the same movement pattern as regular curls—but target the brachialis more directly. "Essentially, the tendon that has changed will respond well to forces put on it and the body will naturally start to realign scar tissue and improve the strength of the tendon," he said. Dumbbell, Curls, Curles And More We would like to show you a description here but the site won’t allow us. Additionally, you may choose to perform this biceps exercise standing or seated. wrist motion alone), curl the weight upward, exhaling throughout the movement. I’m talking “the two-pound rubber dumbbells you can get at CVS” light. “Reverse tyler twists. Brian Damhoff from Elite Performance Institute demonstrates Eccentric Wrist Flexion – a proven rehab exercise for wrist flexor tendinopath We would like to show you a description here but the site won’t allow us. Hold a weight with your hand and curl your wrist by flexing it upwards. Apr 9, 2022 · Use the dumbbell reverse wrist curl over bench to build more mass in your forearms and enhance grip strength. What Is It: With your elbow bent, grab one handle of a cable machine using a pronated grip, with your palm facing away from your face. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. What Is It: While kneeling on the floor, grasp a pair of dumbbells with a neutral grip, with your thumbs pointed upward, and rest your forearms across a weight bench. EZ-curl bar reverse curl: This variation relies on you having access to an EZ-curl bar, a type of curl bar with an angled handle designed to reduce pressure on your wrists. Jun 2, 2019 · Reverse Curl Wrist Extensions: The Forearm Exercise You've Been Missing Seriously Strong Training 6. You may use a dumbbell, kettlebell, cable pulley, or strength band for this exercise. Search "dumbbell" @tyler-path How to do reverse curls for your FOREARMS Heartburn By Meno Felps (Loop) · @Animizathor9163 Heartburn By Meno Felps (Loop) · @Animizathor9163 7. ” Get a hammer, hold the handle, and twist it from left to right like this. Using your wrists alone (i. Looking to build stronger forearms and improve grip strength? Check out our detailed 2026 guide on the barbell reverse wrist curl exercise. Hammer “Supination and Pronation. Read our dumbbell reverse wrist curl guide. Learn how to do this exercise, the muscles worked, and the main benefits. ” This “rope forearm” exercise is similar. Increase wrist strength with dumbbell reverse wrist curls. Aug 28, 2024 · While reverse wrist curls are effective for targeting the extensor muscles, incorporating other forearm exercises like wrist curls, finger curls, and grip exercises can further enhance your forearm strength and overall fitness. The purpose of the barbell reverse wrist curls is to strengthen the wrist extensors while promoting hypertrophy (increases in size) of the forearms. Jan 26, 2022 · Zottman curls take the best of traditional supinated curls and reverse curls, marrying them together. Also learn about the benefits of the exercise and the muscles it works. 4K Dislike The bodyweight reverse wrist curl is a simple and versatile exercise. We also cover how many sets and repetitions to perform. Start with curling a really light weight. Dec 12, 2025 · The Hammer Curl is particularly effective for enhancing forearm strength and developing the brachialis, while the Zottman Curl provides comprehensive arm training with a focus on eccentric strength. http May 5, 2021 · Practice this variation if you’ve already mastered the barbell curl. Support your forearm using a bench, table or your thigh and hold a weight with your palms facing the floor. So it could be: eccentric extension down, concentric flexion up, eccentric flexion down, concentric extension up. Reverse wrist curls (with dumbbell and flex bar) and rotations (with a dumbbell weighted only on one end) helped me the most. Mar 31, 2020 · 2. Nov 7, 2024 · The humble wrist curl is an underrated exercise—unless you live in one of the corners of the internet where it’s trending, and then you’ll have a million questions about how to do wrist Read our band reverse wrist curl guide. So, this is the motion that we want to eccentrically strengthen. You can include an isometric component by holding the weight static for a few seconds between reps. The eccentric portion is wrist flexion, which involves the descent of the weight. We also did finger exercises with an elastic band (wrap elastic band round tips of fingers, then expand them). Dec 2, 2025 · During reverse wrist curls, these muscles contract concentrically as you lift the weight and eccentrically as you lower it, building both strength and endurance. We would like to show you a description here but the site won’t allow us. e. If you're using a theraband flexbar, it is an EXCELLENT tool because it conveniently mimic's an eccentric wrist curl OR an eccentric reverse wrist curl without the need for a weight. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket © 2025 Google LLC Dec 6, 2025 · The FlexBar serves as a valuable asset for rehabilitating wrist extensor muscles, mimicking eccentric wrist curls without weights. . Reverse Wrist Curl – This exercise is mandatory for all climbers, in order to maintain forearm muscle balance and prevent injury. Kneeling Reverse Wrist Curl.

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