Seated vs standing wrist curls reddit Some people like them and some hate them. Standing you can generally get away with more weight because you can cheat the movement and it requires you to use good posture due to standing component. curling - standing up or sitting down? Thought I'd ask fitit if they knew of pros/cons for either: bicep (dumbbell) curls sitting on a bench vs. So to direct the work specifically on the bicep do them seated. do behind the back wrist curls have any real benefit over standard ones on a bench? I want to grow my Forearms and keep seeing the btb wrist curls and was curious to see whether it was better than just a standard wrist Curl Supported by a bench? I'd suggest doing them seated. You can't cheat through upper back momentum. Preacher curls --> elbow in front of body. In this blog post, we will delve into the nuances of both standing and sitting dumbbell curls, analyzing their advantages, disadvantages, and effectiveness to help you Aug 4, 2025 · Understanding the choice between seated curls vs standing can be crucial for achieving desired outcomes. Do you think I need to do these if I'm already doing finger curls with a wrist curl in a standing position? Just want to make sure I'm not leaving anything out. 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. You get an excellent contraction and I feel it is easier on the wrists. Learn proper form and tips for effective workouts! I look like I am the outlier. 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. Learn how to do it and more. Never seen anyone doing incline curls like this before & they don’t look particularly effective. Are waiter curls really worth doing. 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. Nov 7, 2024 · Wrist curls can be done standing (with your arms hanging down) or seated (with your forearm resting on a horizontal surface, such as the top of your thigh, palm facing up. Plus I'm to weak to use even the lightest bar my gym has that way and dumbbells are even worse. Use the exercise directory at exrx. Your body has to expend a considerable amount of neural energy to stabilize itself when standing to prevent you from, say, falling down. 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. The correct grasp on weights—whether using an underhand, overhand, or supinated grip—ensures that your forearm workouts build a strong grip and well-developed forearm muscles. 5kg/27. Jul 12, 2010 · The truth is, compared to standing barbell curls—which many consider the single best exercise for the biceps—Scott curls and seated incline curls produce higher EMG measurements. 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 feel I've been having a hard time isolating my lateral delt and feel it a lot in my traps. However, if doing them standing strains your shoulder, perhaps it means you need to develop your shoulder more. The movement primarily targets the biceps brachii, the muscle responsible for flexing the elbow, and the brachioradialis, which assists in forearm rotation and wrist flexion. Learn techniques and tips for effective workouts! Unless you’re setting yourself on an incline for something like incline curls, spider curls, preacher curls, etc. I've tried doing them sitting down with my forearms on my knees or on a bench, but that feels weird/painful in my wrist. You will work your biceps more in isolation if you keep your wrist more stable. So, is it better to do bicep curls standing or seated? While there is more core engagement for bicep curls standing, this isn’t usually the goal for bicep training. 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. NOT referring to dumbbell curls on an inclined bench Whenever I do dumbbell curls either standing or seated on a flat bench, i cannot complete a rep property because the dumbells always hit my sides. Does anyone have any suggestions or comparisons to make between lying, seated, and kneeling leg curls? EXRX lists them all as working the hamstrings, but with different synergists and stabilizers. Mar 29, 2025 · The wrist curls are meant to strengthen the muscles in the wrist and forearm. Incline bench curls --> elbow behind body. You can't really go by 'feel' much in the early stages. com From Seated Wrist Curls using a flat bench to standing variations with handheld weights, proper body position and steady motion are crucial. Beyond these 2, the preacher curl is also amazing and cable curls offer a nice constant tension you can’t get otherwise. Yes, wrist curls and reverse wrist curls are both important for developing strength and maintaining muscular balances. I've also tried incline bicep curl with dumbell for a few weeks. Is this true or are there better alternatives to forearms/grip strength? Archived post. Think a similar movement to a barbell curl, what you’re doing almost looks like a dumbbell chest fly. Attach it to the standard barbell wrist curls for a real forearm thrashing. Hammer Curl - is there really a huge difference? Currently on the Reddit PPL and for curls it suggests 4x8-12 of both the bicep and hammer curl. EMG studies suggest overall muscle activation, particularly for the triceps and posterior deltoids, is greater with standing overhead presses. Has anybody implemented Dr. Only forearms. Does partial seated curls translate more to the table then standing and why? Can we talk about leg curls? I'm reading about 5/3/1 and it lists leg curls 5x10 as assistance work for squat days. I do them standing with the dumbbells hanging to my sides. Search "Voice of Armwrestling forearm training" on YouTube and follow the exercises recommended there. New comments cannot be posted and votes cannot be cast. 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. There are lots of different curl exercises, and to me I just feel like I’m doing the same exercise twice? 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. How to Do Wrist Curl: A Step-by-Step Guide Seated Wrist Curl If playback doesn't begin shortly, try restarting your I think the only 2 exercises I can definitely say will grow the shit out of anyone’s biceps is the seated alternating DB curl and some sort of hammer curl. MV, MEV, MAV and MRV? Doing bicep curls standing would use your core muscles more so is good in that sense but when people perform standing bicep curls they tend to use swing their back to help them lift the weight. 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. standing up- seems the same to me, maybe it's just a personal preference? Archived post. Just stick with it, even if it feels bad, and everything will adapt. Preacher curls are probably the best bicep movement since the resistance profile aligns with where the biceps have the best leverage. 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). Try regular Hammer curls and also pinwheel curls. I've gone as heavy as 200 lbs on this exercise and with an extended wrist would be murder on my wrist joint. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Aug 13, 2023 · Try this trick on wrist curls to make stubborn forearms grow. Reps should be from you holding the bar with just your finger tips to you curling the bar into your palm and bringing the bar an extra inch higher by flexing your wrist. Standing dumbbell curls and dumbbell spider curls. I rotate out each of those using the different grips (supinated, neutral, etc). Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. I'm doing wrist curls super setted with reverse wrist curls for 5x20 3 days/week. Should I do that or replace them with cable curls? Aug 11, 2024 · Seated Hammer Curl: Boost your Arm strength by targeting Biceps Brachii, Brachialis, and Brachioradialis. once you hit failure, stand up and see how many more you can do. Aug 11, 2024 · Boost your forearm strength with Band Wrist Curl! Target Flexor Carpi Radialis, Flexor Carpi Ulnaris, and more. . You could also do regular standing barbell or ez bar curls using a cable or free weight, and emphasize having your elbows in front of you to get tension at the bottom lengthened position. As a beginner I wanna do seated incline bicep curl instead of standing. In fact the hammer curl is probably more effective than the reverse curl due to the brachioradialis having a tendency to pull the wrist into neutral from either the supinated or pronated position, but by doing reverse curls you basically remove the biceps as a point of failure so you tend to get a far better forearm workout. So when a bench freed up, I found that I could only curl 8kg with my right arm and 6kg with my left (still for 8 reps), though it was seated incline curls and followed after two sets of the heavier weights. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. Either one does trick really. standing dumbbell curls. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Both exercises target the biceps, but they have some key differences that may make one more suitable for you than the other. I do preacher curls but of course if they feel weird do spider curls as they also bias the shortened position. I prefer single arm seated. I’ve gotten my hamstrings bigger on seated leg curls after coming off 300+lb RDLs. Step-by-step exercise guide, video, and form tips. Isolation serves a purpose and people need to stop being needlessly reductionist about these things. Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. You’d want one hinging exercise and one which bends the knee to target both functions of the hammies, IMO. Building stronger forearms doesn’t have to rely on wrist curls alone. From what you said about your forearms, forearms pointing up is a standard dumbbell curl, forearms facing each other meaning your thumbs are above your hands and not to the side is a hammer curl. Also standing alternating dumbbell curls and barbell curls normally bias the short head a bit more than the long head. When you are pulling them close to you near the top of the curl you are using a lot more forearm. Follow our step-by-step instructions and tips. 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). However, there has been an ongoing debate regarding the optimal position for performing dumbbell curls: standing or sitting. "It depends". Reverse Wrist Curls: Nov 11, 2024 · You’ve probably heard of the hammer curl, a popular exercise that targets the brachioradialis, a muscle that runs along the outside of the forearm, as well as the biceps brachii. I have fucked up elbows that are prone to dislocating so dumbbell variations where my arm can essentially "free float" are the ones that don't irritate my elbow joints Standing curls --> elbow inline with body. It also gives each arm time to rest between reps but this in return gives less time under tension. IMHO, harder than standing curls as it is almost impossible to cheat form and it really isolates the bicep. Extensions and curls can build legs, but mix it up with free weights for balance. then there’s no point. Mar 11, 2024 · When it comes to building strong, defined biceps, dumbbell curls are a staple exercise. Anyways I did wrist curls behind the back with an EZ bar. Standing barbell curls involve too much core activation for me, I feel it limits my biceps. I did however try my best to stay absolutely still except for my arms. Aug 11, 2024 · The barbell wrist curl is a common exercise for building the forearm muscles. If your back's tricky, these machines could help focus on legs without the extra strain. Sorry if this is a stupid question: but I see all the time about needing a hip hinge + knee flexion exercise for hamstrings, but if you were to only do leg curls, what would your posterior thigh end up looking like? 1: Should I do seated or standing shoulder presses? 2: If standing, how rigid should you keep your legs while doing the press? Should I keep my legs locked in place, or do the slight squat and then use that to push up the weight (like you would do in a clean and press)? 3: For both, dumbells or barbell? Thanks for everyone's help! Archived post. For biceps curls, seated may give you a strength and hypertrophy advantage as seated curls activate the biceps more and allow you to handle more weight. But you can change up the dumbbell curl to provide a more well-rounded experience. Not only does it also work the hamstring in a stretched position, but it works a far more useful function of the hamstring (hip extension) than the leg curl (knee flexion). What I mean by those is the inside one faces your body when standing in a neutral position and the outside one faces outwards. Preacher curls are pretty much pointless to do over regular curls, it just uses less biceps in an effort to put more load on the brachialis which is already the dominant arm flexor muscle in any form of curl or rowing exercise and is the muscle that is in the least need of isolation compared to the biceps and brachioradialis. In this video you’ll find two variations: in supination (palm up) and in pronation (palm down). Anyone know of some technique change Seated wrist curls provide a full range of motion for the negative portion of the rep past wrist neutral position. Sep 6, 2023 · Moreover, the wrist curl engages your grip muscles (extrinsic hand muscles) isometrically as you hold the weight. Reply reply [deleted] • Comment deleted by user Reply reply PM_ME_HL3 • An ez-curl bar or cambered bar is such that when gripping it your wrists will have a natural bend and angle when doing a curl. Seated is better as an isolation because it is harder to cheat. Jul 29, 2018 · Don’t worry, we’re covering this next! [/infobox] Bonus Exercise: Seated Barbell Finger Curl Okay, whilst this isn’t technically a wrist curl, it is an awesome grip developer. I've tried the curl Machine (seated at the edge of the seat) to put my biceps in the long position but it feels terrible on my wrist. A wrist curl is the same idea, but you’re using your wrist flexors (the meaty muscles on the inside of your forearm) to bend your wrist. Also, see the amazing benefits and alternatives that are on offer. Dec 29, 2021 · Read our seated bicep curl vs standing curl comparison to learn which curling position is optimal for muscle growth and strength development. I never really feel that shoulder pump after doing a fuck ton of lateral raises, anybody have any tips for what worked best for them? You could switch between them like 2 sets each or 3 sets on 1 and 1 set on another. Yes, I do alternating dumbbell curls while turning my wrist. It's a great hypertrophy and strength movement that is underutilized in grip routines. While it promotes stability, the seated Incline curls do put more strain on the shoulder, but they also allow your arm to reach farther behind your body than other curls, allowing a greater stretch and myotatic reflex. regular curls and To bias the short head of the bicep you would curl in front of the body I. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. See full list on barbend. Leg curls use the hamstring for knee flexion and are an excellent prehab movement and an excellent way to support athleticism. e. 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. Do use your thumbs. You can't expect a very good 'burn' with reverse wrist curls- it depends on a lot of things. Apr 10, 2024 · When it comes to developing muscular and defined biceps, dumbbell curls are an indispensable exercise. As some one else mentioned it also engages the abdominal and stabilization muscles when standing and performing the exercise. Detailed instructions on how to perform the Seated Hammer Wrist Curl. We would like to show you a description here but the site won’t allow us. Supinated curls will work the “inside” forearm muscle and pronated ones the “outside” one. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Which variation is better? In this comprehensive guide, we’ll delve into the advantages, disadvantages, and optimal execution of both seated and standing dumbbell curls, empowering you to make Depends on your goal, for a standing bicep curl there’s way too much swing and not enough bicep activation. Mike Israetel's tips for Hypertrophy i. If your gym has a seated preacher curl, do those with an easy bar as well, again more isolation than standing curls. However, there’s a long-standing debate among fitness enthusiasts: seated dumbbell curls vs. Seated leg curls and whichever of the other two feels better to you, I’d say. 70lbs . Just from a functional perspective, the RDL is far superior to the seated leg curl. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Which type of curl is better preacher curls or standing curls, for both dumbbell bicep curls and hammer curls, and does one have any specific advantage over the other? And which would you recommend the best? Archived post. I always like to have some hammer curl variation in rotation for some direct brachioradialis work tho. I do them standing as well. Seated Leg Curls or Lying Leg Curls before heavy compound on leg day? Anyone tried this before and had noticeable benefits with it or is it just broscience? Bicep Curl vs. An alternating dumbbell curl allows a person to focus on performing with each arm equally and adequately. Since you’re asking for advice, flex the pinky more, curl should be more strict, elbows shouldn’t move at all so hold them to your sides. Claim that bench again and sit down with knees at 90 degrees. This dual action makes the wrist curl a powerhouse move for building both wrist strength and crushing grip power. e, a preacher curl (machine, cable, dumbbell, or barbell) or a spider curl. Is it worth it to put them in my Arms day routine? We would like to show you a description here but the site won’t allow us. Apr 16, 2024 · Bicep curls are a staple exercise in any strength training routine, and there are many variations to choose from. So i was pretty much even in the amount i could curl with dumbbells up until 2 weeks ago, then stuff just going wacky. Serious question: is there a difference between doing curls lying down on a bench vs standing up or sitting upright? Is it still effective to do them seated? I find balancing standing up and pulling can be very difficult. The other can be adapted and used in many other ways. Usually you can hit quite a few more while standing - which is a good example of how much your legs and what not help out when you are standing. The supinated ones are for gripping and squeezing, the pronated ones are for extending the hand. Question about Preacher Curls compared to standing curls. EDIT: I just wanted to put my own personal experience with Read our dumbbell standing wrist curl guide. Standing is the way to go. I prefer wrist curls with dumbbells. Standing usually involved your core more but there are many ways of doing exercises. One is a specialized piece of equipment suited for specific tasks. 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. You can do a lot more with a barbell (I assume Olympic) than you can with an ez-curl bar. Lying would be more optimal rdl and a seated hamstring movent are quite similar plus numerous studies suggesting more stimulus and activation from lying leg curls then seated Hammer curls is my vote. net to see some different variations. You do 10 reps and don’t use your traps for a boost. I do the non-reverse wrist curls standing too. Seated barbell curls might offer better stability and a more comfortable workout. May 10, 2022 · The best guide to wrist curls. Keep reading for a closer look at each exercise and how to do them right. 5lbs So the next step for me would be to overload to 15kg/33lbs. Feb 25, 2024 · When it comes to building bigger, stronger biceps, dumbbell curls reign supreme. Aug 23, 2013 · This can get boring, slow your progress and give you an incomplete arm workout. And was wondering if it mattered to build functional strength or something? Next time you are doing dumbbell curls, do as many as you can while seated on an incline or higher bench. There’s precisely zero difference between a standing alternating bicep curl and a seated alternating bicep curl. You could switch every training cycle or every few months. But there are two main variations of this exercise: seated dumbbell curls and standing dumbbell curls. I used to do them with a hammer grip (palms facing your sides) but I started pronating my hands a bit and holding them out front which seemed to help a bit. 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. Both exercises have their own benefits and drawbacks, so it’s important to understand the differences between them before deciding which one is right for you. What are the differences between concentration bicep curls and standing biceps curls with both dumbbells and barbells, and what are the advantages of each exercise? Which is overall better? Aug 13, 2025 · Bicep curls can be done from either the standing or seated position, but which variation you choose is going to depend on your exercise goals. Learn how to do this exercise, the muscles worked, and the main benefits. I've started doing PPL and currently am doing Incline Hammer Curls and Seated Dumbbell Curls one day and a Barbell Spider Curl the other pull day. For example, performing curls while standing, or in an alternating pattern, provide substitutes for seated, one-arm curls. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Two popular variations are seated hammer curls and standing hammer curls. Wrist curls can be done standing (with your arms hanging down) or seated (with your forearm resting on a horizontal surface, such as the top of your thigh, palm facing up. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. I just want big juicy forearms, a department in which I am really lacking. His name is Michael Phaup. Also I personally like the straight bar, it gives me a good squeeze at the top. So I have finally reached 2x12 on dumbbell bicep curls with 12. jds xyj wrclh silf rmncc lcbo ilukmri prkchr cub ebdfi cjxzfk hgtql lutjnt oat ldyhm