My forearms are holding me back from DB curling. I can curl the 45 lb DB’s for 8 reps and my biceps are begging for more but my forearms can’t do it. Any specific forearm exercises to help with this? I am going to start doing towel curls as well in an attempt to improve the forearm aspect of standard DB curling. (I normally don’t care about curling but I have a minor shoulder injury in both shoulders at the moment so I can’t really do much else upper body).
not sure exactly what it’s called, I call them wrist roller’s: wher you have metal or wooden dowel with a hole in the middle with a long rope and a weight attached. And you roll it up and then down. Arms held out straight.
Its a killer for me.
[quote]KombatAthlete wrote:
My forearms are holding me back from DB curling. I can curl the 45 lb DB’s for 8 reps and my biceps are begging for more but my forearms can’t do it. Any specific forearm exercises to help with this? I am going to start doing towel curls as well in an attempt to improve the forearm aspect of standard DB curling. (I normally don’t care about curling but I have a minor shoulder injury in both shoulders at the moment so I can’t really do much else upper body).[/quote]
That’s good if they’re getting fatigued. that just means your exercise is working.
Here is a tip you can use. Take your palmand rotate it all the way down. Like a concentration curl with thw wrist locked lown do the hand is just a hook or a hinge for the dumbbell to hang in why you lift it up with your bicep. This won’t require alot of grip strength. Griping is probably where you are falling short. Try improving your grip by continuing what you are already doing. Keep pushing thru, your forearms will adapt and also heavy deadlifts will help this.
I also do the dumbbell curls, but I can do them with 75lb pretty easily by using this technique in the seated concentration curl stance.
Just rotate the wrist down and use the hand as a hinge. Its all bicep pull from there. Your bicep should overpower any forearm leverges and you should be able to lift any weight that you are strong enough to lift.
[quote]mason33 wrote:
KombatAthlete wrote:
My forearms are holding me back from DB curling. I can curl the 45 lb DB’s for 8 reps and my biceps are begging for more but my forearms can’t do it. Any specific forearm exercises to help with this? I am going to start doing towel curls as well in an attempt to improve the forearm aspect of standard DB curling. (I normally don’t care about curling but I have a minor shoulder injury in both shoulders at the moment so I can’t really do much else upper body).
That’s good if they’re getting fatigued. that just means your exercise is working.
Here is a tip you can use. Take your palmand rotate it all the way down. Like a concentration curl with thw wrist locked lown do the hand is just a hook or a hinge for the dumbbell to hang in why you lift it up with your bicep. This won’t require alot of grip strength. Griping is probably where you are falling short. Try improving your grip by continuing what you are already doing. Keep pushing thru, your forearms will adapt and also heavy deadlifts will help this.
I also do the dumbbell curls, but I can do them with 75lb pretty easily by using this technique in the seated concentration curl stance.
Just rotate the wrist down and use the hand as a hinge. Its all bicep pull from there. Your bicep should overpower any forearm leverges and you should be able to lift any weight that you are strong enough to lift.
[/quote]
Is this just a curl with a pronated grip?
[quote]KombatAthlete wrote:
Is this just a curl with a pronated grip?[/quote]
yes, instead of supinating the hand for peaking this will allow for more weight. It kinda takes your forearm grip strength out of it. I did it because I wanted to isolate the biceps. You should still fell it in your forearm. but you won’t lose your grip and your bicep should get exausted before your forearm fails.
Just drop the knuckles to the floor. This should help you out. I had the same problem before. This fixed it.