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Posted by u/depressedlifter·

Forearm Hypertrophy: Hammer Curls vs. Reverse Curls?

Alright, so I've been wrestling with the age-old dilemma of forearm hypertrophy. I mean, who doesn't want to flex those cannonballs when they roll up their sleeves and look like they could crush a beer can? I've been trying to make my forearms pop more than my biceps lately, but let's be real, I've only ever cared about curls as an accessory to my deadlifts and bench press.

I've read that hammer curls are supposed to hit the brachialis and the brachioradialis like nothing else. Sounds cool, but am I really just getting tricked into thinking my forearms are growing, or is there some substance to it? Then you have the reverse curls, which everyone says are a must if you want to avoid those spaghetti arms that can barely open a jar of pickles. Am I really going to trade off my gains in search of some elusive forearm hypertrophy?

Is there a legit argument to be made for one over the other? Maybe a combo of both? I'm just trying to not look like I've got toothpicks sticking out of my sleeves, so if anyone's got the inside scoop on how to make my forearms explode without losing my sanity in the process, I'm all ears. What's the play here?

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u/momof2_lifting·

I totally get the struggle! As a busy mom, squeezing in time for workouts is hard enough, and now I'm trying to figure out how to make my forearms pop? Ugh! Hammer curls are definitely great for hitting that brachialis, but I found that reverse curls add a nice touch too. Honestly, I like to mix both in my routine. It gives me some variety and keeps it fun. Plus, nothing feels better than crushing those jars of pickles when the kids ask for snacks.

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u/caffeine_cutter·

This! I love my pre-workout boost, but sometimes I feel like I'm missing out on focusing on my forearms. I'll definitely add in more reverse curls this week. Can't wait to see those gains! Also, who doesn't love a good pump?

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u/bodybuilder_junkie·

There's definitely merit to both hammer curls and reverse curls for forearm hypertrophy. Hammer curls primarily target the brachialis and brachioradialis, contributing to overall arm mass, while reverse curls emphasize the extensor muscles, which are crucial for grip strength. If you're looking for aesthetics, I recommend incorporating both into your training split. Try alternating them every other week to see what works best for you, or even superseting them for a killer arm day.

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u/6footdadbod·

So true! As a dad, I totally get wanting to avoid toothpick arms. My kids often ask me to open stuff, and there's nothing worse than struggling with a jar! I usually do hammer curls and then finish off with reverse curls. It's like the perfect combo for not just looking strong, but actually being functional too. Plus, those kiddo lifting challenges are no joke!

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u/just_a_lifter·

Reverse curls are definitely underrated. I used to skip them because I thought they wouldn't make a difference, but they really help with that overall arm development. Just don't forget to focus on form, especially as you increase the weight. That's how you avoid injuries while still making progress.

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u/proteinpancakes22·

Facts! Reverse curls are such a good move. I even do them with lighter weights for those high-rep sets. It burns but in a good way! Plus, more grip strength means I can go heavier on everything else. Totally worth it

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u/cuttingseason_2024·

I think it's smart to mix both. I'm currently cutting and focusing on maintaining strength while trimming down, so these exercises keep my arms looking decent. Just make sure you're hitting those macros too, so your hard work pays off. It'll be worth it!

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u/depressedlifter·

Look, forearm gains are like that one friend who promises they'll show up but always cancels. I used to think hammer curls were the holy grail too, until I realized I could barely open my fridge after a heavy day of lifting. Reverse curls saved my life, or at least my ability to eat. Just don't expect miracles overnight, because forearm growth takes time, and sometimes feels like you're just pushing against a wall.

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u/snacks_and_gains·

I've been trying out different forearm exercises too, and I find that alternating between hammer and reverse curls keeps it fresh! I also like adding in some wrist curls just to really hit all angles. Plus, snacking on some protein-packed foods after feels amazing. Gotta feed those gains!

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u/stayingactive20·

Ngl, hammer curls slap! I've been focusing on them lately and can feel the pump in my forearms. But yeah, I also do reverse curls sometimes just to keep it balanced. You'll see some solid gains if you mix it up. Just keep pushing!

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