Last summer I totally transformed my arm, from struggling to build muscle with it to be my strongest bodypart. I worked at construction, and our stamping machine broke down, and I had to stamp a lot of brick debris for a foundation. I made my own "machine" which weighted around 30kg, and had a grip like what you showed to us. My upper arm blow up like crazy, i experienced muscle soreness like never before, also brachiallis muscle soreness, what i never felt before. Seeing how my arm look like because of that, i immediately implemented this to my workout, and upped the weight. I believe the stamping motion as i hit the ground with the tool even added to my muscle development too. Nevertheless, all of my friends thought that I started to do PEDs, but I just trained super effectively, and this special excersize cause the best stimulus for me. If you have skinny arms, and you are struggling with it, do the "stamping machine" :)
That's amazing bro, thanks for sharing! I've been neglecting my forearms a bit lately, cuz I do a lot of pull ups and inverted rows, but I think adding some of this can take my arms to the next level. They are a bit long, so they look kinda skinny when not flexing, hopefully this does the job :)
@@AlexLeonidas very nice video I started working out every other day for 2 and a half months, and I definitely see my forearms and the muscle in-between my biceps and triceps are more thicker and visible, my veins are also more visible at the moment I do reverse curls 3 sets of 11 reps, 10 reps, and 16 reps, with a 30 pound barbell, then I do farmers carry for 3 sets with the 30 pound barbell for 1 minute, 45 seconds, and 50 seconds for the last set and for a finish I do 8-10 reps of reverse curls with a 40 pound barbell 😎👍
i have been doing reverses for almost a year now and i must say, even at lighter weights (higher reps), it is freaking worth it!!! The connection is just insane.
I used to have some pretty bad knee pain back in the day, I started focusing on my hip muscles, glute medius and front squats and it’s been gone ever since
Added these to my arm day a month or so ago and the gains have been awesome. Forearms lookin meaty af and I’m noticing less elbow discomfort on skullcrushers.
@@Mako-se8uj oh shit.. Imma have to do this then. Was always looking for a solid forearm exercise to really hammer on. The brachiradis part of the forearm is the biggest part of the forearm correct?
@@oscarperez5539 try superset hammer curls (with fat grips will be good but you can do without) with reverse curls heavy 3x6. Going heavy on this exercise really grows your brachioradialis (top meaty part of forearm). Search "old school strength forearm training 8 week mass program" on youtube to see what im talking about. Also do high volume wrist curls 6x15-20 reps to build forearms. Search "chuck sipes wrist curl" by old school strength. The wrists can get really strong quickly and armwrestlers train them all the time and have massive forearms. If you want to add more exercises to target forearm you could do radial/ulnar deviations and pronation/supination with a long lever like sledgehammer or dumbbell with one side loaded
@@oscarperez5539 Also training grip (crushing, pinch, crimp, thickbar support) to an extent can add some mass but not much i feel like it helps with more with toning and vascularity of forearm. But its a great way to get stronger forearm
I discovered this exercise through naturally enhanced when I started it about 8 months ago and I've got to say my Forearms definitely improved from doing them
Reverse curls, especially semi pronated, works the brachialis hard as well, the real key to big biceps. Also, close grip pronated pull-ups are awesome for the brachialis and brachioradialis.
@@navidmehdi6 Firstly, it's supinated. Secondly, the underlying muscle of the bicep is worked hard when you're using a pronated grip. Might want to do a little more research before you start with that nonsense.
my bicep training has always been dumbbels - Regular curl > hammer curl > reverse curls in decending weight (fatigue). It works a dream and my elbows feel excellent. Even my wrists seem to have benefitted.
I'm stronger in pronated curls compared to supinated too. And yesterday was the day I decided to spend all my per week biceps training set volumes with reverse curls excepts 2 sets a week of chin ups. Today was the first day of my 2 Pull days of the week, and like said besides the 'opening' 1 set of chin ups with shoulder width grip, the rest 9 sets I did was reverse grips either on the incline, standing or preacher bench. Obviously I did no other curls for the biceps besides the regular vertical, horizontal pulls, so my short head isn't too pumped (I am short head dominant) but there is a 'solidity' in my upper arm, I got a brachialis pump which I did not have to this level before, most likely because per session set volume was never like todays, and the long head seems 'solid' too, but overall 'pump' isnot comparable to before, however the biceps overall does feel ''denser'', if that makes sense. I am life time natural, I don't even use creatine powder, I get everything from proper whole foods, and have just above 45 cm / 17.7 inches arms but my forearms are inproportionately small compared to my upper arms and I do have a small wrist. So from now on for at least 3 months, for biceps, the only curls I plan to do is reverse curls, except for the 2 sets per week of chinups. So, I have 2 PULL days a week, so that will be per PULL day, 1 chinup and 9 reverse curls at different angles. Let's see what happens.
I started to train reverse curls seeing Scooby 9 years but stopped it in 4 training sessions as it gave me tennis elbow. Will surely try these variations. Thank you Man
Ha this is awesome! I’ve been doing high-volume banded reverse curls for a year now, and have gotten insane results. I got the idea from your video featuring high-rep banded curls to warm up the elbows. I started doing them reversed last year and I almost never do the standard variation anymore. Thanks as always for the good content
I've added reverse curls (cable) as a finisher after my hammer rope curls (cable) after I saw this video two months ago, I do see a slight difference! Also going to add your "Special exercise" with the chains, carabiner and nylon strap after realising forearms are key to look jacked when it comes to arms.
Right on Point ! Realizing as I get more Advanced.... rear delt, face-pulls and back work for injury/balance, Hams, glutes, lo back, Core for injury/balance, Daily Hip Mobility and THE ALPHA FIX- Elbow, forearm...Brachialis Balance. 👍
I have golfers elbow and started doing reverse curls for that and is getting better. Although I should try to add some slow stretching like that as well. I hear the stretch or the negative is beneficial for growth.
@@XLEZZY_REUPLOADS I wasnt able to do gripping excersises like deadlifts, farmers walks, lat pulldowns etc for a long time because it would aggravate my forearm. It was really inflamed where it would even hurt to finger a woman lol or do regular tasks like pick up a gallon to pour out to drink. It was bad. I think it started from doing way too many curls and gripping, without working on the opposite side of the forearm. First take a while off from any gripping work or anything that makes it inflamed. I then started grabbing a dumbell and stretching my forearm out on top of the preacher curl and let the dumbell hang facing down, then rotate the wrist and forearm outward until its facing upwards for about 12 to 15 reps. I then started doing reverse curls with an EZ bar for about 12 to 15 reps when it got stronger. I also used to use a wooden massage ball thing with a point on it, to target the area and break down the scar tissue and create collagen production. Hope that helps bro. It's come a long way since then and feel your pain.
Started doing forearm extension curls in my last workout. I'm pretty weak compared to flexion, need to fix that! Definitely agree that brachioradialis / brachialis strengthening can help with elbow issues. The lower arm has so many degrees of freedom that you might have to do a bunch of different isolation exercises to truly 'bulletproof' the elbow and wrists. I bet arm wrestlers have some pretty unique exercises.
I just added these about a week ago to my program. Im just trying to get big forearms and im sure these will help. Right now my forearms are sitting at 10 inches, so ill inform you how it goes over the next few months
Been Arm wrestling hard for 3 years, I use reverse curls tons in my workouts in the gym. 120 pounds 5x5 then go light on the last sets. Makes Iron brachialis!!
I've been suffering from tennis elbow since 2017. and I can confirm this works. I still have some pain here and there but when I wasn't doing reverse curls it was much much worse, couldn't even workout.
Great vid, Alex. I've always thought one of Phil Heath's major strengths are his brachioradialis - they are massive. And I believe he is also a big proponent of reverse curls.
You ever try Popeyes before? Navy exercise for grip and forearms. String attached to weight other end to bar and you roll the bar lifting the weight up and down using all fingers and wrist. The pump in the forearm is insane and improves grip strengthening all your fingers and wrist
@@caspermikkelsen3081 ish ? I made my own three day program that runs very similar to Alex’s and starting strength with some minor changes I wanted to use
been doing these with a EZ-bar, slightly more comfortable for wrists and hands since flat bar felt weird. Since having them in my routine, the feeling of rusty elbows on extensions and heavy bench has gone away, no elbow pain anymore
Reverse curling injured my brachialis. Couldn't pronate my wrist for days, couldn't even clean and press. Had to bench with a thumbless grip for a while, too. Completely worth it though, great exercise. lol
Tennis elbow is no joke. Had it once and managed to get rid of it mostly by laying off all back work for months. But now it’s flaring up again. Going to incorporate these.
Fat grip reverse curl with the ez bar where the angle feels deeper. full motion but also higher end of the movement where most the weight is resting within your brachi. grip training or hammer curls in between sets. Also many, many cans of spinach.
I do ez bar curls, then dumbell curls, take about 20 pounds off the ez bar because the one I have is plated, then I do the reverse curls, and finish off with hammer curls with dumbbells, single arms though, allowing each arm to get a good rest because by the time hammer curls come you’re pretty cooked.
Only thing missing in this video is for the beginners. Specifically how to incorporate it into my workout. How to know when to switch to this workout. A list of exercises to replace with, should I replace EZ Bar with it or dumbbell curls? Would love to see in the videos.
For strengthening your forearms I would like to shine some light on the “Axle Bar Curl” it’s an excercise wich I’ve been experimenting with a lot lately and I think it’s great That said.. great video man, and it’s def a great exercise.. keep it up
Hey Alex, just wanted to let you know I love what you're doing with the live commentary. I dont usually leave comments but I wanna thank u for the quality content you release. Helped me go from 155 at 14 to 225 at 17✊🏻❤
Honestly zottman curls are the best, better than even the reverse curl, for one major reason: You can make the eccentric heavier than your can 1 rep max reverse curl. The bicep helps more on the way up so you can handle the concentric weight, get a good bicep workout in. Then on the way down the eccentric portion gets stimulated by a weight it would normally never experience. That and the function of the brachioradialis isn't just a elbow flexion but it does both pronation and supination of the arm until neutral. So it gets full range of motion.
No doubt that would be optimal for covering everything. Though today I'm speaking to the masses who may not necessarily be interested in that and want one bang for your buck lift.
I've been doing reverse curls for golfers elbow after always curling and over griping and it has gotten better since then. I didn't realize the aesthetics aspect to it as well, definitely makes sense. I hear chicks dig forearms too lol.
I do this for my forearms atm Reverse curl 3x12-15 (+5 half reps) Forearm roller (both ways) 4 rounds to failure Forearm gripper Giant set of 100 reps. I think its working pretty well.
What causes plagues in lifting like I.e my bench press is slightly plateuing I'm a intermediate lifter I'm pressing 92.5kg for 1 rep at a body weight of 71kg, I'm eating enough sleeping enough and my program is serously good
@@Thaistyle1 Yh bro, alphadestiny himself says this. I'm not sure why it works but it usually does it. If you just drop 10% for like a week or two and then try working up like you were before it usually allows you to keep making progress like before.
@@Thaistyle1 First, identify which exercise you are stalling in. Then, you subtract 10% of that weight and build back up from there. You are more likely to experience stalls if you are under-recovered (not eating and sleeping enough) or if you are nearing the intermediate phase. Another option is to use microplates (1-2.5lbs), which allows for very small progression. -This is a direct quote from Alphadestiny. Try to make smaller jumps in strength, like instead of going from 90kg to 100 kg, go from 90 to 92.5, 95, 97.5 and then 100 (by adding smaller plates.
Alpha is thorough so i can't believe he didn't mention this point but reverse curls also work your grip which translates well to easier pulls be it deadlifts or rows. Better grip equals easier pull
Reverse pushdown are great too, gotta rotate them in every 3 or so workouts to work the smaller head of the tricep. You can also dropset normal pushdowns after with the same weight. Like most great exercises, John Meadows introduced them to me.
Slow eccentrics in reverse curls worked great for me. I read somewhere that fast concentric and slow eccentric is ideal for brachioradialis. Results seem consisten with theory for me
That is true man never thought about it that way, we do bench press and rows because they compliment each other. So why shouldn't we compliment shoulder extension with reverse curls as well
The outer forearms are my calves. My inner forearms look decent but outer part are skinnnny. I had no idea that it helps with elbow health which had started to be a problem while doing skull crushers and db pullovers. Since I had been doing more direct work on the Brachioradialis I definitely have noticed less elbow discomfort but I didn’t attribute it to the development of my forearms.
I love these, they make my forearms burn like fire. Another trick I do to go past failure is to switch to a more narrow grip and do like an upright row sorta but I stop around belly level, just enough to fire up those forearm muscles (partial reps), you can throw in a scapula retraction while doing slightly bent over to get a bit more out of it. I do this bc my biceps fail faster doing the full rom but throwing in a few of those will really Blast the forearm
Hey Alex , which one do you think is the most optimal in terms of gaining strength and mass in the posterior chain : Squat + Rdls / Good mornings Or Deadlift
Doing all of them in a properly periodized program would be most optimal, limiting your # of exercises will lead to higher injury risk and more plateaus
I love when he just talks bout a single exercise in depth
Reverse curls Vs hammer curls.
@@navidmehdi6 Just do both
@@navidmehdi6 both
@@navidmehdi6 if I could have only one I would take hammer curls however you should still do both
yuh
0:41 took me a few seconds to realize he was actually talking under the bar and not commentating over it hahaha
Hahahahahah i was watching the vid and wondering why he was talking to himself while doing skullcrushers
Last summer I totally transformed my arm, from struggling to build muscle with it to be my strongest bodypart. I worked at construction, and our stamping machine broke down, and I had to stamp a lot of brick debris for a foundation. I made my own "machine" which weighted around 30kg, and had a grip like what you showed to us. My upper arm blow up like crazy, i experienced muscle soreness like never before, also brachiallis muscle soreness, what i never felt before. Seeing how my arm look like because of that, i immediately implemented this to my workout, and upped the weight. I believe the stamping motion as i hit the ground with the tool even added to my muscle development too. Nevertheless, all of my friends thought that I started to do PEDs, but I just trained super effectively, and this special excersize cause the best stimulus for me. If you have skinny arms, and you are struggling with it, do the "stamping machine" :)
That's a badass story bro!! Everything happens for a reason homie
That's amazing bro, thanks for sharing! I've been neglecting my forearms a bit lately, cuz I do a lot of pull ups and inverted rows, but I think adding some of this can take my arms to the next level. They are a bit long, so they look kinda skinny when not flexing, hopefully this does the job :)
Nucleus overload bro having to do that for work.
But I'm not sure what you mean by "stamping". How do I re create that at the gym?
@@AlexLeonidas very nice video I started working out every other day for 2 and a half months, and I definitely see my forearms and the muscle in-between my biceps and triceps are more thicker and visible, my veins are also more visible at the moment I do reverse curls 3 sets of 11 reps, 10 reps, and 16 reps, with a 30 pound barbell, then I do farmers carry for 3 sets with the 30 pound barbell for 1 minute, 45 seconds, and 50 seconds for the last set and for a finish I do 8-10 reps of reverse curls with a 40 pound barbell 😎👍
Alex, you're looking like a beast lately mate. Serious gains made, good going!
i have been doing reverses for almost a year now and i must say, even at lighter weights (higher reps), it is freaking worth it!!! The connection is just insane.
Our mans alpha really glowed up on us. 2015 vs today.
I prefer his way of talking in 2015-2017😂
@@ricktunnissen3407 facts
Might be a funny April fools thing to bring back mutton chop Alex
@@ricktunnissen3407 He speaks a lot more controlled and professiinally now. Phil from fit world exposed changed too.
100%
The beard and shirt makes him look twice as big, what a difference a change in style can make.
Yeh the 30 pounds of fat also helps
Yeah the extra benching and arm work is definitely paying off, his arms have a thick and meaty look
@@a1aesthetics946 why u so rude man
@@bigel1176 it’s the truth , i hate ‘big’ chubby lifters who act like they are making huge gains . You gained 20 pounds of fat and 2 pounds of muscle.
@@a1aesthetics946 u call him chubby?
Hey you should talk about the knees over toes guy and what you think about the exercises in his program to combat knee pain.
I used to have some pretty bad knee pain back in the day, I started focusing on my hip muscles, glute medius and front squats and it’s been gone ever since
I can discuss that if you guys are really that interested.
@@AlexLeonidas Would be great, its a hot topic right now I feel.
Yeah would be awesome!
@@AlexLeonidas Yes Alex! I'd love your input on the topic.
Added these to my arm day a month or so ago and the gains have been awesome. Forearms lookin meaty af and I’m noticing less elbow discomfort on skullcrushers.
Wait so these really build up the forearms? Cayse ive been lookimg for an exercise to really focus on for forearms
@@oscarperez5539 Yeah man, few hard sets of 15-20 and your shit will be screeeeeaming.
@@Mako-se8uj oh shit.. Imma have to do this then. Was always looking for a solid forearm exercise to really hammer on. The brachiradis part of the forearm is the biggest part of the forearm correct?
@@oscarperez5539 try superset hammer curls (with fat grips will be good but you can do without) with reverse curls heavy 3x6. Going heavy on this exercise really grows your brachioradialis (top meaty part of forearm). Search "old school strength forearm training 8 week mass program" on youtube to see what im talking about. Also do high volume wrist curls 6x15-20 reps to build forearms. Search "chuck sipes wrist curl" by old school strength. The wrists can get really strong quickly and armwrestlers train them all the time and have massive forearms. If you want to add more exercises to target forearm you could do radial/ulnar deviations and pronation/supination with a long lever like sledgehammer or dumbbell with one side loaded
@@oscarperez5539 Also training grip (crushing, pinch, crimp, thickbar support) to an extent can add some mass but not much i feel like it helps with more with toning and vascularity of forearm. But its a great way to get stronger forearm
I discovered this exercise through naturally enhanced when I started it about 8 months ago and I've got to say my Forearms definitely improved from doing them
What an inspiring channel and a motivational gentleman
Been neglecting these heavily for a long time now. I know for a fact you are about to inspire me to make them my number 1 bicep exercise instead.😂
Reverse curls, especially semi pronated, works the brachialis hard as well, the real key to big biceps. Also, close grip pronated pull-ups are awesome for the brachialis and brachioradialis.
Umm pull ups are only pronated. A supernated pull up is a chin up.
@@navidmehdi6 Firstly, it's supinated. Secondly, the underlying muscle of the bicep is worked hard when you're using a pronated grip. Might want to do a little more research before you start with that nonsense.
@@Wayf4rer no I'm saying a pull ups can only be done pronated as soon as you supinate Ur hand it becomes a chin up
@@Wayf4rer seems like you need to do the research
@@navidmehdi6 I think he meant that reverse curls work the brachialis way more than the biceps 😎👍
my bicep training has always been dumbbels - Regular curl > hammer curl > reverse curls in decending weight (fatigue). It works a dream and my elbows feel excellent. Even my wrists seem to have benefitted.
Bro we have same bicep workout
@@savanthsajil7857How many reps and sets do you do for each?
Man i love this type of commentary, bunch of camera angles
reverse curls have been helping me recover from bicep tendonitis. good stuff.
I love reverse curls - definitely one of my favorites. Funny thing is that I am actually stronger in reverse curls compared to normal curls. :)
Is that still true, and what do you curl on each nowadays?
Same
I'm stronger in pronated curls compared to supinated too.
And yesterday was the day I decided to spend all my per week biceps training set volumes with reverse curls excepts 2 sets a week of chin ups.
Today was the first day of my 2 Pull days of the week, and like said besides the 'opening' 1 set of chin ups with shoulder width grip, the rest 9 sets I did was reverse grips either on the incline, standing or preacher bench. Obviously I did no other curls for the biceps besides the regular vertical, horizontal pulls, so my short head isn't too pumped (I am short head dominant) but there is a 'solidity' in my upper arm, I got a brachialis pump which I did not have to this level before, most likely because per session set volume was never like todays, and the long head seems 'solid' too, but overall 'pump' isnot comparable to before, however the biceps overall does feel ''denser'', if that makes sense.
I am life time natural, I don't even use creatine powder, I get everything from proper whole foods, and have just above 45 cm / 17.7 inches arms but my forearms are inproportionately small compared to my upper arms and I do have a small wrist.
So from now on for at least 3 months, for biceps, the only curls I plan to do is reverse curls, except for the 2 sets per week of chinups. So, I have 2 PULL days a week, so that will be per PULL day, 1 chinup and 9 reverse curls at different angles. Let's see what happens.
Noone is stronger on reverse curls, if they are im impressed lol
@@VulgarDisplay007 At least a couple of people under this thread are.
love this style of video.
also complete agree, rev curls are probably the most slept on exercise
Great breakdown of reverse curls. I never realized how much they could impact my arm aesthetics.
Really cool new video format, haven't seen any other fitness channel doing it this way. Can really tell that you put effort and care into your videos.
Ryan Huminston
I like them, especially because many people ignore doing them. So they are like my secret weapon when we have gone flat out on everything else
I've been doing these for 50 years. They're great.
I started to train reverse curls seeing Scooby 9 years but stopped it in 4 training sessions as it gave me tennis elbow.
Will surely try these variations.
Thank you Man
By far the BEST fitness guy there is along with Sean Nelejwany.
Ha this is awesome!
I’ve been doing high-volume banded reverse curls for a year now, and have gotten insane results.
I got the idea from your video featuring high-rep banded curls to warm up the elbows. I started doing them reversed last year and I almost never do the standard variation anymore.
Thanks as always for the good content
A toned tricep, a pumped shoulder and a lower arm as you put it are the keys for t-shirt aesthetics
I've added reverse curls (cable) as a finisher after my hammer rope curls (cable) after I saw this video two months ago, I do see a slight difference! Also going to add your "Special exercise" with the chains, carabiner and nylon strap after realising forearms are key to look jacked when it comes to arms.
Bro huge respect for you from me you inspire me every single day with these great videos keep going much love from Macedonia
You and GVS are my go-to guys
Right on Point ! Realizing as I get more Advanced.... rear delt, face-pulls and back work for injury/balance, Hams, glutes, lo back, Core for injury/balance, Daily Hip Mobility and THE ALPHA FIX- Elbow, forearm...Brachialis Balance. 👍
Im doing these with a negative eccentric for tennis elbow, really good!
I have golfers elbow and started doing reverse curls for that and is getting better. Although I should try to add some slow stretching like that as well. I hear the stretch or the negative is beneficial for growth.
@@stylewithaltitude I also have golfer's elbow i think/ please tell me how your exercise regime goes, and if it helps cure the golfer's elbow
@@XLEZZY_REUPLOADS I wasnt able to do gripping excersises like deadlifts, farmers walks, lat pulldowns etc for a long time because it would aggravate my forearm. It was really inflamed where it would even hurt to finger a woman lol or do regular tasks like pick up a gallon to pour out to drink. It was bad.
I think it started from doing way too many curls and gripping, without working on the opposite side of the forearm.
First take a while off from any gripping work or anything that makes it inflamed. I then started grabbing a dumbell and stretching my forearm out on top of the preacher curl and let the dumbell hang facing down, then rotate the wrist and forearm outward until its facing upwards for about 12 to 15 reps. I then started doing reverse curls with an EZ bar for about 12 to 15 reps when it got stronger. I also used to use a wooden massage ball thing with a point on it, to target the area and break down the scar tissue and create collagen production. Hope that helps bro. It's come a long way since then and feel your pain.
Started doing forearm extension curls in my last workout. I'm pretty weak compared to flexion, need to fix that! Definitely agree that brachioradialis / brachialis strengthening can help with elbow issues. The lower arm has so many degrees of freedom that you might have to do a bunch of different isolation exercises to truly 'bulletproof' the elbow and wrists. I bet arm wrestlers have some pretty unique exercises.
Loving the new style of video Alex, the increased movement and camera stuff just makes it more easy to focus on
I started doing reverse curls like 6 months ago. They definately hit biceps from another angle and also the brachioradialis.
I wanted you so much to give some attention and content on the brachioradialis and reverse curls. Much love bro!
Definitely one of the best fitness channels on youtube!! Keep it up man! Best regards from Germany
Tennis elbow is already starting to go away after just 1 session!
I’ve been doing reverse grip single arm cable extensions because they feel better on my elbows and have been doing reverse grip curls for my forearms
I just added these about a week ago to my program. Im just trying to get big forearms and im sure these will help. Right now my forearms are sitting at 10 inches, so ill inform you how it goes over the next few months
Ive found that normal curls beat my wrists up, So I do exclusively reverse and hammer curls. Also I really dig this format of video
You mean as replacement for regular curls?
Try regular curls with EZ bar or dumbbells
just do dumbbells in different positions bro
weakness disgusts me
@@berosar thanks for letting us know
Educated, natty, simple, informative, thank you
Been Arm wrestling hard for 3 years, I use reverse curls tons in my workouts in the gym. 120 pounds 5x5 then go light on the last sets. Makes Iron brachialis!!
Dude, you have the best forearms on TH-cam fitness, HANDS DOWN.
No
I've been suffering from tennis elbow since 2017. and I can confirm this works. I still have some pain here and there but when I wasn't doing reverse curls it was much much worse, couldn't even workout.
Another tip is make sure to stretch out your forearms after working out your arms.
Great vid, Alex. I've always thought one of Phil Heath's major strengths are his brachioradialis - they are massive. And I believe he is also a big proponent of reverse curls.
Great video Alex and I also like the casual, cool transition of the video
Fantastic advice. Better stability on the bench, less elbow pain in squat, and I think it is correcting my hyper mobility :O
You ever try Popeyes before? Navy exercise for grip and forearms. String attached to weight other end to bar and you roll the bar lifting the weight up and down using all fingers and wrist. The pump in the forearm is insane and improves grip strengthening all your fingers and wrist
I like this new style of video, seemed like you put more effort into this, awesome!
I literally just added these to my programming after weighted chins 😂😂
Same😂
Yo I was about to say the same thing lol
on the novice program?
@@caspermikkelsen3081 ish ? I made my own three day program that runs very similar to Alex’s and starting strength with some minor changes I wanted to use
Same bro I added them for golfers elbow but didnt know about the aesthetics that come with it too as a perk.
Great Alex, I do them 50 lbs X 100 reps ez curl bar!
That must burn like hell bro!
Awsome. It's always a pleasure to listen to you Alex.
been doing these with a EZ-bar, slightly more comfortable for wrists and hands since flat bar felt weird. Since having them in my routine, the feeling of rusty elbows on extensions and heavy bench has gone away, no elbow pain anymore
Really feels amazing!! Never felt my forearm like this before
Reverse curling injured my brachialis. Couldn't pronate my wrist for days, couldn't even clean and press. Had to bench with a thumbless grip for a while, too. Completely worth it though, great exercise. lol
0:16 oh, so that's why my knees hurt in quarantine. And I thought I was doing lunges wrong somehow.
I have hypermobility in the elbow and have been looking at ways to streght the elbow. This video really helped thank you
Tennis elbow is no joke. Had it once and managed to get rid of it mostly by laying off all back work for months. But now it’s flaring up again. Going to incorporate these.
Damn dude. Those forearms look gigantic!
I have a pretty big forearm imbalance right > left so started doing these a few weeks ago and the doms was craaazy
Gotta switch hands bro 😉
holy crap dude your looking absolutely stacked to the mac
Fat grip reverse curl with the ez bar where the angle feels deeper. full motion but also higher end of the movement where most the weight is resting within your brachi. grip training or hammer curls in between sets. Also many, many cans of spinach.
Also it can hit your external rotator depending on the grip width
This was a very fun format! really enjoyed it :)
I do ez bar curls, then dumbell curls, take about 20 pounds off the ez bar because the one I have is plated, then I do the reverse curls, and finish off with hammer curls with dumbbells, single arms though, allowing each arm to get a good rest because by the time hammer curls come you’re pretty cooked.
Only thing missing in this video is for the beginners. Specifically how to incorporate it into my workout. How to know when to switch to this workout. A list of exercises to replace with, should I replace EZ Bar with it or dumbbell curls? Would love to see in the videos.
For strengthening your forearms I would like to shine some light on the “Axle Bar Curl” it’s an excercise wich I’ve been experimenting with a lot lately and I think it’s great
That said.. great video man, and it’s def a great exercise.. keep it up
Bro you are the greatest fitness channel
Loved this video format.
I started doing reverse curls 5 weeks ago, and I looked a photo I took yesterday where I had on a sweat shirt.. and my forearms are looking THICC...
This was an amazing video Alex! Keep up the good content
I’ve recently started focusing on Hammer curls for this reason - but you’re right reverse curls are probably more efficacious.
I dig the editing style of this video, looks good!
Love the new format Alex 🥂
Hey Alex, just wanted to let you know I love what you're doing with the live commentary. I dont usually leave comments but I wanna thank u for the quality content you release. Helped me go from 155 at 14 to 225 at 17✊🏻❤
Best educational content and presentation as always good job!
Honestly zottman curls are the best, better than even the reverse curl, for one major reason: You can make the eccentric heavier than your can 1 rep max reverse curl. The bicep helps more on the way up so you can handle the concentric weight, get a good bicep workout in. Then on the way down the eccentric portion gets stimulated by a weight it would normally never experience.
That and the function of the brachioradialis isn't just a elbow flexion but it does both pronation and supination of the arm until neutral. So it gets full range of motion.
Gott Daaaaamn! Alex is looking J-j-j-jacked!!😳💪🏼
Thanks for the tip man, I will incorporate these into my next 8 weeks and check it out.
Why not do the big 3 of arm wrestling: pronation belt curls, rising belt curls and cupping. Everything is covered.
No doubt that would be optimal for covering everything. Though today I'm speaking to the masses who may not necessarily be interested in that and want one bang for your buck lift.
Helpful and informative as usual! Excellent video Alex!
Should you do reverse curls with ez bar or barbell?
I've been doing reverse curls for golfers elbow after always curling and over griping and it has gotten better since then. I didn't realize the aesthetics aspect to it as well, definitely makes sense. I hear chicks dig forearms too lol.
Thanks for all the videos you do they have helped my training immensely.
What a way to sell an exercise. Awesome job dude!
All the valuable content makes me want to buy your enhanced program
I do this for my forearms atm
Reverse curl 3x12-15 (+5 half reps)
Forearm roller (both ways) 4 rounds to failure
Forearm gripper Giant set of 100 reps.
I think its working pretty well.
I love reverse Curls, mean bicep & forearm pump, perfectly comfortable, and my brachio's finally fucking growing, god-damn!
What causes plagues in lifting like I.e my bench press is slightly plateuing I'm a intermediate lifter I'm pressing 92.5kg for 1 rep at a body weight of 71kg, I'm eating enough sleeping enough and my program is serously good
If you plateau you should generally just drop the weight by 10% and then work back up.
@@catstar23 what really??
@@Thaistyle1 Yh bro, alphadestiny himself says this. I'm not sure why it works but it usually does it. If you just drop 10% for like a week or two and then try working up like you were before it usually allows you to keep making progress like before.
@@Thaistyle1 First, identify which exercise you are stalling in. Then, you subtract 10% of that weight and build back up from there. You are more likely to experience stalls if you are under-recovered (not eating and sleeping enough) or if you are nearing the intermediate phase. Another option is to use microplates (1-2.5lbs), which allows for very small progression.
-This is a direct quote from Alphadestiny.
Try to make smaller jumps in strength, like instead of going from 90kg to 100 kg, go from 90 to 92.5, 95, 97.5 and then 100 (by adding smaller plates.
Alpha is thorough so i can't believe he didn't mention this point but reverse curls also work your grip which translates well to easier pulls be it deadlifts or rows. Better grip equals easier pull
Poliquin advised to do more reverse curls for yeeeears. Cuz most lifters have underdeveloped brachialises, which limits ur 'biceps' growth.
Reverse pushdown are great too, gotta rotate them in every 3 or so workouts to work the smaller head of the tricep. You can also dropset normal pushdowns after with the same weight. Like most great exercises, John Meadows introduced them to me.
Slow eccentrics in reverse curls worked great for me. I read somewhere that fast concentric and slow eccentric is ideal for brachioradialis. Results seem consisten with theory for me
That is true man never thought about it that way, we do bench press and rows because they compliment each other. So why shouldn't we compliment shoulder extension with reverse curls as well
The outer forearms are my calves. My inner forearms look decent but outer part are skinnnny. I had no idea that it helps with elbow health which had started to be a problem while doing skull crushers and db pullovers. Since I had been doing more direct work on the Brachioradialis I definitely have noticed less elbow discomfort but I didn’t attribute it to the development of my forearms.
I always do reverse curls for my forearm workout, it's one of my favourite exercise.
That 17 inch is coming bro, calling it out now
I love these, they make my forearms burn like fire. Another trick I do to go past failure is to switch to a more narrow grip and do like an upright row sorta but I stop around belly level, just enough to fire up those forearm muscles (partial reps), you can throw in a scapula retraction while doing slightly bent over to get a bit more out of it. I do this bc my biceps fail faster doing the full rom but throwing in a few of those will really Blast the forearm
Hey Alex , which one do you think is the most optimal in terms of gaining strength and mass in the posterior chain :
Squat + Rdls / Good mornings
Or
Deadlift
Doing all of them in a properly periodized program would be most optimal, limiting your # of exercises will lead to higher injury risk and more plateaus
I super set 12 reps of ez bar preacher curls with 8 reps of reverse grip for 4 sets. Honestly great for overall arm width and size