I know it cannot be completely taken out, but I often find my forearms being worked more.
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11-28-2019, 11:22 PM #1Registered User
- Join Date: Jul 2019
- Posts: 93
- Rep Power: 117
Best way to take forearms out of bicep curls?
balls
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11-29-2019, 01:09 AM #2Registered User
- Join Date: Oct 2005
- Age: 56
- Posts: 15,956
- Rep Power: 10708
I have been fighting this same problem. I started getting bad forearm pain and id get a huge forearm pump on all curls.Originally Posted by schoolstrength
I started doing "cuff curls" which is just cable curls using the velcro strap that the ladies usually use for cable leg kickbacks.
I do that and I do more curls that focus more on the top position of the curl. in other words I more or less am avoiding a full straightening of the arm on my curls. Probably not a perfect solution but I have found it helps for the moment.
it might also help slightly to try to keep the arms externally rotated on curls. This would be for instance how they would be if u do a widegrip BB curl with the elbows in closer. That way seems to take the forearms out of it a bit...or at least lessen the 4arm pain Ive had.
also check this https://www.youtube.com/watch?v=CR3zP0aqG3w"Humility comes before honor"
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11-29-2019, 12:03 PM #3Registered User
- Join Date: Apr 2005
- Location: So.Cal.
- Posts: 7,438
- Rep Power: 35498
Curling with the wrists bent downward will certainly help but it will restrict weights you can use.
You might might want to try wrist straps tightened up to take some grip out it which will take some forearm out of curling.
Good luck.
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11-29-2019, 12:45 PM #4Registered User
- Join Date: Oct 2019
- Posts: 355
- Rep Power: 484
I try to progress in compound lifts. For biceps and brachialis, the main exercises I put pull-ups. Further, it is enough to perform curls with average weights. For me, curls with dumbbells are better suited, they are more anatomical. For triceps, my main exercises are different presses. Extensions on the cable block come after. Such a strategy allowed me to increase the size of my hands 35 cm ---> 42 cm. In the future, specialization may be required. But for now, I'm too lazy, it's more interesting to increase general atleism.
bench press 167.5 kgx1, 125 kgx13, 100 kgх24
standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
raw squat 180 kgx1, 150 kg 5x5
chin-ups +25 kg x10 reps
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11-29-2019, 01:44 PM #5
why would you want that?
Are your forearms bigger than Popeyes?
I bet no.
So forget bout that bro. Everyone wants some big-a$$ forearms.
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11-29-2019, 01:51 PM #6Registered User
- Join Date: Oct 2019
- Posts: 355
- Rep Power: 484
Apparently wrist joints hurt?
bench press 167.5 kgx1, 125 kgx13, 100 kgх24
standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
raw squat 180 kgx1, 150 kg 5x5
chin-ups +25 kg x10 reps
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