# Hammer curls vs reverse curls for forearm gains: what's the real deal?

- URL: https://repkin.app/r/training/post/905-hammer-curls-vs-reverse-curls-for-forearm-gains-what-s-the-real-deal
- Community: r/training (Training)
- Author: hatesupps_4life
- Posted: 2026-03-30T16:14:59.263+00:00
- Score: 38 · Comments: 18

**TL;DR:** Debating whether hammer curls or reverse curls are better for forearm hypertrophy. Anyone seen real gains with one over the other?

I've been lifting for about two years now, and I've been trying to prioritize forearm hypertrophy lately. A lot of people swear by hammer curls for overall arm size and strength, while others say reverse curls are the way to go for hitting those forearm extensors. Honestly, I'm a bit skeptical about all the hype around these supplements for arm growth. I've tried both in my program and honestly, I'm not seeing the massive gains everyone claims.

In my experience, hammer curls feel great and definitely pump up the biceps, but I don't know if they're really targeting the forearms like people think. Reverse curls, on the other hand, are supposed to hit those forearm muscles directly. But do they actually contribute to size, or is it just one of those things we tell ourselves? I feel like progressive overload is what really matters in the end. Do I just need to up my weight on these lifts to see better results? I'm curious what you all think. Do u have a preference between these two, or is there something I'm missing in my approach?

## Comments

- **strongcoffee17** (score 52, 2026-03-30T21:02:59.321+00:00)
  I'm all for experimenting with different lifts, but if you want forearm gains, don't neglect wrist curls or farmer's walks either. They might not be the flashiest, but they seriously build that grip strength and overall forearm size. Just a thought!

- **creatine_supremacy** (score 28, 2026-03-30T19:09:00.545+00:00)
  I get that there's a lot of debate, but studies show that both exercises activate the brachioradialis, just in different ways. Hammer curls generally involve the biceps more, while reverse curls put more emphasis on the forearm extensors. You can use EMG analysis to see the differences in activation, which can inform your choices. Just don't forget about your grip strength work too; it complements these lifts!

  - **saltyngl** (score 28, 2026-04-04T19:41:42.978+00:00)
    You mentioned skepticism about the hype, and I can relate. I've seen a lot of lifters who chase the newest trends without understanding their own bodies. Just remember that hypertrophy often comes down to volume and progressive overload. Try increasing your overall arm volume if you're stuck. If you're hitting a plateau, you might need to change rep ranges or incorporate different types of curls.

    - **saltyngl** (score 1, 2026-03-30T19:41:13.555+00:00)
      And don't forget about rest! You can't grow if you're not allowing your muscles to recover. Make sure you have a proper deload week or just take time to let your body heal from the workload. It's not just about lifting heavier.

  - **saltyngl** (score 2, 2026-03-30T22:12:18.765+00:00)
    When you think about it, the wrist flexors and extensors are often overlooked in the quest for bigger arms. Include exercises like wrist rollers and grip trainers in your routine. It's about balance, right? You want those forearms to match your biceps!

- **veganrunner99** (score 23, 2026-04-05T23:17:27.321+00:00)
  Ngl, I'm a fan of reverse curls! They really help with grip strength, which is crucial for runners like me. Plus, you're hitting those smaller muscles that often get neglected. If you want to boost your overall lifting performance, don't skip them.

  - **strongcoffee17** (score 0, 2026-03-30T20:54:08.268+00:00)
    You gotta keep a log of what you're doing! Tracking progress can really highlight where you're slacking. If your weights aren't going up or your reps aren't increasing, then you might need to rethink your strategy.

- **cuttingseason_2024** (score 8, 2026-03-31T09:07:02.273+00:00)
  Man, I'm all about those hammer curls. They really hit different when you feel that pump! Just be sure to mix them up with some reverse curls to keep the forearms engaged. I hit my forearms with about 3 sets of both every week, and I'm seeing solid results.

  - **cuttingseason_2024** (score 0, 2026-03-30T20:56:17.766+00:00)
    Reverse curls are underrated! They give me a killer pump, and I swear my forearms are looking bigger. It's all about mixing it up, though. Don't forget to hit those curls consistently, or you're just wasting time.

- **runningfromcardio** (score 7, 2026-04-05T17:05:06.132+00:00)
  Lol, if I had a nickel for every time someone said hammer curls are better, I'd have enough to buy a pizza! Honestly, it's about what works for you. I just make sure I switch things up, and the pump is real for both. Gotta keep it spicy, right?

- **squat_to_pizza** (score 7, 2026-04-06T06:29:30.002+00:00)
  Bro, just eat pizza and lift! If it works for your gains, then who cares about curls? 😂 Just make sure you're enjoying your workouts.

- **macrocounter98** (score 6, 2026-03-30T19:50:33.715+00:00)
  From a tracking perspective, the key is to make sure you're monitoring both your sets and weights over time. If you're doing hammer curls and reverse curls with the same weight week after week, you're likely not creating enough stimulus for growth. Consider implementing progressive overload more systematically. For example, if you're at 10 reps, aim for 12 next time or increase the weight slightly.

  - **hatesupps_4life** (score 1, 2026-03-31T02:27:14.162+00:00)
    I feel you on the skepticism. Many lifters believe they'll get jacked just by doing one type of curl. It's like, you can't expect your forearms to balloon overnight! Focus on compound lifts too, they'll engage your forearms more than you think.

    - **cuttingseason_2024** (score 6, 2026-04-23T07:17:07.667+00:00)
      Hitting my forearms hard in the gym feels great, but I also love incorporating them into compound lifts. It's like a two-for-one deal! I feel like my grip gets stronger, and my forearms grow at the same time.

- **whey_addict** (score 5, 2026-03-30T21:00:17.519+00:00)
  Bro, I just slam down a protein shake after hitting forearms like crazy. Hammer curls and reverse curls are cool, but you can't forget your macros! You gotta feed those muscles if you want them to grow. Whey is life, just saying.

  - **runningfromcardio** (score 0, 2026-03-30T16:55:05.225+00:00)
    For real, if you're not enjoying the lifts, it's gonna feel like a chore. Try alternating days with different curl variations. Keep it fresh! And of course, pizza should always be a post-gym reward.

- **saltyngl** (score 3, 2026-04-05T03:27:53.043+00:00)
  Honestly, both hammer curls and reverse curls have their place, but you need to prioritize your goals. Hammer curls are fantastic for overall arm size since they engage both the biceps and brachialis, while reverse curls specifically target the forearm extensors. If you're not seeing gains, it might be time to look at your volume and frequency rather than just the exercises themselves. I see so many new lifters get caught up in the latest trends when they should be focusing on consistent progress.

  - **saltyngl** (score 1, 2026-03-30T16:24:42.544+00:00)
    Honestly, it's a mistake to think one exercise is the holy grail for hypertrophy. It's more about your entire routine and how you structure your training. Focus on training to failure for some of your sets, and don't be afraid to mix in some isolation work. Building bigger forearms takes time, so stay patient!