Modified reverse curls ranked as the perfect forearm developer except for an sincere day’s work.
Final up to date on April seventeenth, 2025
The forearm muscle tissue develop not directly from again coaching, however many wrestle to focus on them past that. Is that resulting from improper train choice? Most likely.
Web persona, powerlifter, and newbie bodybuilder Jujimufu teamed up with skilled arm wrestler Michael Todd to critique standard forearm workout routines and supply modifications. They ranked forearm workout routines on a tier listing — S-tier being the perfect, and F-tier the worst:
S-Tier
A-Tier
B-Tier
- Modified hand grippers
- Reverse curls
- Lifeless hangs
- Modified wrist rollers
C-Tier
D-Tier
[Related: The Best Beginner Workout Plan To Start Your Fitness Journey]
Hammer Curls and Grippers
Hammer curls are a preferred train for the brachialis, a small higher arm muscle beside the outer biceps. Since they secondarily practice the brachioradialis (higher forearm), Todd charges hammer curls within the C-tier. Hand grippers additionally ranked within the C-tier as a result of John Brzenk — usually touted as the best arm wrestler of all time — can’t shut a quantity three gripper.
[Arm wrestlers] don’t squeeze fingers, we clamp them. Grip power will not be tremendous vital in arm wrestling.
—Michael Todd.
Hand grippers are simpler when modified to emulate arm wrestling angles, which upgrades them to B-tier.
[Related: How to Grow Stubborn Calves and Forearms]
Reverse Curl Innovation
Conventional reverse curls rank B-tier, however flexing the wrists turns them S-tier.
I actually assume that is the perfect forearm developer there may be.
—Michael Todd
This tweak shifts the pressure to the fingers, which forces the forearms to work more durable. It additionally mimics armwrestling wrist place. Furthermore, in a 2018 examine, reverse curls elevated brachioradialis activation considerably greater than supinated and impartial grip curls. (1)
Lifeless Hangs and Wrist Rollers
Generally utilized by rock climbers, who are likely to have well-developed forearms, Todd and Jujimufu agree that lifeless hangs are B-tier worthy resulting from their isometric nature.
The wrist curler’s direct forearm focusing on earns B-tier. To keep away from shoulder fatigue, Todd used the rotating finish of a racked barbell with weight connected as a substitute of holding a wrist curler at shoulder peak. He makes use of brief motions, avoiding wrist extension, to simulate the pulling desk. For a thicker grip, he rolls softballs on a makeshift machine.
Whereas muscle soreness usually ensues, Todd cautions, “Whether or not your muscle tissue get sore or not isn’t a figuring out issue of a great exercise.” Based on analysis, muscle soreness alone isn’t essentially a dependable indicator of exercise high quality. (2)
[Related: The Nine Best Wrist Curl Variations to Supercharge Your Grip]
Arm Wrestling as a Forearm Exercise
Discover me a [good] arm wrestler who doesn’t have out-of-proportion forearms for his or her physique measurement.
—Jujimufu
Arm wrestling’s desk time intensely stresses the forearms, placing it within the A-tier. The principle downside is excessive harm danger.
Guide Labor and Sensible Power
The phase concluded with a novel entry: handbook labor. Although trades work could construct greater and stronger forearms via repetitive grip engagement, knowledge suggests it will increase the danger for long-term grip weak point resulting from muscle strains, fatigue, and insufficient restoration. (2) Restoration performs a vital function in longevity.
Extra Coaching Content material
References
- Coratella G, Tornatore G, Longo S, Toninelli N, Padovan R, Esposito F, Cè E. Biceps Brachii and Brachioradialis Excitation in Biceps Curl Train: Completely different Handgrips, Completely different Synergy. Sports activities (Basel). 2023 Mar 9;11(3):64. doi: 10.3390/sports11030064. PMID: 36976950; PMCID: PMC10054060.
- Nosaka, Ok., Newton, M., & Sacco, P. (2002). Delayed-onset muscle soreness doesn’t mirror the magnitude of eccentric exercise-induced muscle harm. Scandinavian journal of medication & science in sports activities, 12(6), 337–346. https://doi.org/10.1034/j.1600-0838.2002.10178.x
- Lee Ok. The affiliation between occupational classes and grip power in Korean male staff. Int Arch Occup Environ Well being. 2021 Apr;94(3):567-574. doi: 10.1007/s00420-020-01635-1. Epub 2021 Jan 11. Erratum in: Int Arch Occup Environ Well being. 2021 Apr;94(3):575. doi: 10.1007/s00420-021-01653-7. PMID: 33427995.
Featured picture: @jujimufu on Instagram