Reverse Curls For Bigger Arms & Forearms — Key Takeaways
Train wrist extensors with thumbs-off (suicide) grip to unlock greater radio-ulnar rotation and hit a chronically undertrained muscle group most gym routines miss entirely.
Key takeaways
Wrist extension exercises hit a severely undertrained muscle group most lifters neglect
Wrist extension exercises hit a severely undertrained muscle group most lifters neglect
- Forearm extensors are rarely loaded dynamically — lateral raises only hit them isometrically at the top.
- Even experienced trainees feel immediate pump from wrist extension work on the first warm-up set.
Thumbs-off (suicide) grip unlocks more forearm supination on curls
Thumbs-off (suicide) grip unlocks more forearm supination on curls
- Standard grip fixes the radioulnar joint; thumbless grip allows greater rotation, recruiting more wrist/forearm extensors.
At failure, focus eccentric control only on the sticking point — not the full range
At failure, focus eccentric control only on the sticking point — not the full range
- Past the sticking point the rep is easy; slow eccentrics there add little value.
- Concentrate all effort on the hardest portion of the rep where control actually matters.
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In this video
- 1mGrip Width and Wrist Extensor Engagement
- 2mWhy Wrist Extensors Are Chronically Undertrained
- 3mEccentric Control at Failure: How Much Does It Matter?
- 4mClosing Set and Program Plug
“I've had a pumped flexors before. All the fellas can relate to what I'm saying, especially that dominant arm. But not the extensors.”
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