Wrist and Bicep Curls
- Thread starter OzzMosiz
- Start date
May favorite arm routine right now is get three sets of dumbbells, I use 45, 25, and 15. first I do 8-10 reps of hammer curls. Then putdown the 45’s and grab the 25’s and do just as many twist curls (start off with palms down and during the lift turn my palms up) and then end with the 15’s doing palms up. There is no rest between sets its one huge set. And trust me its all your gonna need. As for wrist curls one 100-110 lb bar.
Sorry to be so vague...
Wrist curls are an isolation exercise, and in my training I don't have time to isolate... I focus on synergistic compound movements. The forearms will grow just fine in proportion to your arms if you just don't use crutches such as straps when you do chins or deads.
Wrist curls are an isolation exercise, and in my training I don't have time to isolate... I focus on synergistic compound movements. The forearms will grow just fine in proportion to your arms if you just don't use crutches such as straps when you do chins or deads.
Ethan,
Hammers aren't as isolating as doing wrist curls, but in my world, any focus on arms directly is isolation. I don't use much isolation until a foundation is in place, and that usually results from several weeks of intense training of the core. By core I am not referring to lots of abs, such as a Pilates/Yoga class. I am referring to exercises done from the core such as squats, bench press, chin-ups, dead lifts, etc. Your extremities get plenty of arm work on those type exercises.
Ozz, don't worry about building your lower arms. If you follow a protocol like the what I recommended, plus you don't use crutches as I mentioned above, your forearms will grow. They don't get enough benefit from iso exercises to warrant wasting valuable time in the gym. Try doing some heavy deadlifts and don't use straps and tell me if you think your forearms will get a workout.
Hammers aren't as isolating as doing wrist curls, but in my world, any focus on arms directly is isolation. I don't use much isolation until a foundation is in place, and that usually results from several weeks of intense training of the core. By core I am not referring to lots of abs, such as a Pilates/Yoga class. I am referring to exercises done from the core such as squats, bench press, chin-ups, dead lifts, etc. Your extremities get plenty of arm work on those type exercises.
Ozz, don't worry about building your lower arms. If you follow a protocol like the what I recommended, plus you don't use crutches as I mentioned above, your forearms will grow. They don't get enough benefit from iso exercises to warrant wasting valuable time in the gym. Try doing some heavy deadlifts and don't use straps and tell me if you think your forearms will get a workout.