This is not something you want to mess around with because nerve injuries can be quite serious, they take a long time to heal and the damage can be irreversible. Bodybuilding is 60% training and 50% diet. That brings me to the second point, which is that your wrist flexors and wrist extensors are actually very strong muscles, but your wrist joint isn't strong enough to keep up with them. Yes that adds up to 110%, because that's what you should be giving it. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. Given that the wrist is composed of almost nothing but joints and tendons, that means you should probably stop doing wrist curls. Because of that, the wrist joint becomes the limiting factor in the exercise when you do a wrist curl or a wrist extension. © 2020 Bodybuilding.com. If you want to hit those wrist flexors and extensors using the true weight they're able to handle really build forearm mass effectively, you have to use forearm exercises that take the wrist joint out of the equation so that the weak link is removed.The best way to do that is through gripping style exercises where you're not curling or extending the wrist joint, meaning things like farmer's walks, static holds, pull up bar holds, hand grippers and reverse hand grippers using bands.That will take care of the forearm flexors and extensors, and then the other part you want to build up as well is the brachioradialis which is a band of muscle that runs along the top of your forearm. Why You Should Avoid Wrist Curls & Wrist Extensions - YouTube The first problem with wrist curls specifically, is that every time you perform a wrist curl, you're compressing your median nerve, which is a nerve that runs through your forearm and into your hand and allows you to control your fingers. The reasons in short are that, number 1, they carry a high injury risk, and number two, they're actually not the best exercises to build forearm muscle anyway. The wrist curl is a weight training exercise for developing just the wrist flexor muscles of the forearm.It is therefore an isolation exercise. Continue this thread View entire discussion ( … You're risking an injury that could have serious implications, and you're doing this just to add a bit of size to your forearms. All rights reserved. It's not worth it especially considering that wrist curls and wrist extensions aren't the best way to increase forearm size anyway. Wrist curls are the most useless exercise because they're a waste of time. Charles Staley – Strength Coach The plank. Change the inside, and the physique will follow. My wrist doesn’t shift and my arms don’t twist when I do the preacher curls with dumbbells that add enough tension to build the bicep muscles but I feel significant pain in the ulnar section of it when doing curls as I keep my hands supinated and wrists flat side by side. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Wrist Curls bad for your Wris No. The wrists should not ‘bend’ during the exercise but remain in the same position throughout. The risk/reward just doesn't add up in my opinion. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! – Mark Dugdale. https://seannal.com/articles/training/eliminate-bicep-curl-wrist-pain.php I'm wondering if Wrist Curls are bad for your Wrists? Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. no comments on 5 tips to eliminate bicep curl wrist pain and forearm pain Straight bar curls have always been considered as the basic bread and butter of solid biceps training. The wrist curl is a weight training exercise for developing just the wrist flexor muscles of the forearm.It is therefore an isolation exercise. Your forearms are going to receive a lot of stimulation during all of your regular exercises in the gym where you're gripping onto the weights and will increase in size and strength over time just from that, and then if you want to really target them more closely and build forearm mass as effectively as possible, you can add in some gripping exercises, hammer curls and/or reverse curls. Time is a precious commodity. Beast, the big bad Fenris wolf, I'm The-End-of-the-World-Man, wearing the flesh of fallen angels!" I remember hearing that push-ups without push-ups bars are bad for your wrists, so this makes me a bit suspicious of Wrist Curls. Wrist curls are in the Horne routine because they've worked well enough for thousands of people, and he designed it for people with no grip-specific equipment. So if you're someone who is in the gym performing heavy wrist curls every week as part of your forearm routine and you're progressively adding more and more weight over time, you are putting a lot of stress on that nerve and it definitely could add up over time. - Jack Lupino. ► THE BODY TRANSFORMATION BLUEPRINTScience-based muscle building and fat loss system:http://www.BodyTransformationTruth.com► REALSCIENCE ATHLETICSNo B.S, premium quality supplements you can trust:http://www.RealScienceAthletics.comCONNECT WITH MEBlog: http://www.SeanNal.comInstagram: https://www.instagram.com/Sean_Nalewanyj/Facebook: https://www.facebook.com/SeanNalewanyjOfficialGET YOUR FREE CUSTOM MEAL PLANhttp://www.SeanNal.com/free-meal-plan.phpTAKE MY ONLINE FITNESS QUIZhttp://www.SeanNal.com/quiz-questions.php--------------------------------------------------------------------------------Recommended Forearm Building Exercises:http://www.SeanNal.com/articles/training/best-forearm-exercises-for-mass.phphttp://www.SeanNal.com/articles/training/brachioradialis-exercises.php--------------------------------------------------------------------------------Video Transcript:Wrist Curls \u0026 Wrist Extensions: Why You Should Avoid ThemHey guys, Sean Nalewanyj here, SeanNal.com, BodyTransformationTruth.com, and today I wanted to quickly explain why I recommend that if you're trying to directly train your forearms and build forearm size and strength, whywrist curls and wrist extensions are not the best choice and why you'd probably want to opt for other forearm exercises instead. It could well be a bit of both. Train your back with some poundage or add in the farmer's walk, then skip the wrist curls. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. When you go back, if you want to get massive forearms, do a lot of deadlifts, Romanian deadlifts, and straight-legged deadlifts. The forearm muscles themselves might be able to handle, say, 100 pounds, but if the joint itself can only handle half that, then you're never going to be properly training your forearm muscles in the first place.Really heavy wrist curls and wrist extensions just aren't something that humans would've been doing very frequently in nature, and so that joint hasn't evolved to handle really heavy loads in that particular motion. You can hit the brachioradialis effectively using hammer curls and reverse curls.Bottom line: ditch the wrist curls and wrist extensions during your forearm workouts because they're not that effective for building bigger forearms to begin with and they're potentially dangerous as well if you do them over the longer term. rep GMiscer and RICHSTRONG on sight crew. You'll want to take a week or two off from the gym. Don’t let the wrists ‘crack’ at the top or bottom of the exercise, keep them straight. That just hyperextends the wrist with a weight that does not challenge finger strength at all. "I'm Mr. Just make sure to do them without an excessive ROM: avoid the nonsense of rolling the bar down on your fingers. Dont your forearms get hit enough with just normal curls or maybe hammer curls? 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