The ONLY Curl You Need For Forearms — Transcript

Full transcript

1. 0:00Reverse curls are the single best curl
2. 0:02that exists to gain forearm size. I have
3. 0:04tried a huge variety of curls over long
4. 0:06periods and can confidently say that
5. 0:07reverse barbell curls give me the
6. 0:09girthiest of gains by far and will make
7. 0:11you achieve the disproportionate Popeye
8. 0:13look in no time for many reasons. I am
9. 0:15currently reverse curling 60 kilos for
10. 0:17four sets of 12 reps and it is truly
11. 0:19showing in my forearm size and strength.
12. 0:21Now, in my forearm tier list video, I
13. 0:23said that hammer curls were better for
14. 0:24brachioradialis growth, but I would like
15. 0:26to take back what I said and put reverse
16. 0:28curls at the absolute top of the tier
17. 0:30list. They not only work your
18. 0:31brachioradialis, but also make your
19. 0:33wrist extensors grow extremely strong as
20. 0:35they have to carry that insane amount of
21. 0:36weight. It is a two-in-one exercise
22. 0:38which is perfect for someone like me
23. 0:40that is too lazy to train extensors,
24. 0:41which if you don't know, are muscles at
25. 0:43the back of your forearms that can look
26. 0:44like thick pipes of muscles under your
27. 0:46skin when well developed. Hammer curls
28. 0:48don't have that benefit and honestly
29. 0:50after spamming them for so long, I don't
30. 0:52like the instability single arm curls
31. 0:53provide. With a barbell, you're pretty
32. 0:55much stuck in the same range of motion.
33. 0:57Your arms cannot go left or right and
34. 0:59cause injury, which is a huge benefit
35. 1:01when carrying huge loads. I recommend to
36. 1:04use an easy bar as it is way easier on
37. 1:06the wrist and personally gives me a
38. 1:07better feeling in the brachioradialis.
39. 1:10It also allows me to go much heavier.
40. 1:12Like I think that 2 years ago, I was
41. 1:13using 40 kilos, so literally half the
42. 1:15weight for the same number of sets and
43. 1:17reps. But switching to a non-straight
44. 1:18barbell allowed me to go way heavier and
45. 1:20of course grow way more. I am not truly
46. 1:23focusing much on form as you can see.
47. 1:25The last few reps can get pretty ugly
48. 1:27and involve swinging, but it has no
49. 1:28importance for me. In fact, I even think
50. 1:30that a bit of ego lifting can make you
51. 1:32grow much faster. I throw the weight as
52. 1:33fast as I can on the concentric and
53. 1:35control the eccentric by slowing down
54. 1:37the weight. It gives me both explosive
55. 1:39power and stimuli for hypertrophy. I can
56. 1:42do reverse curls up to two to four times
57. 1:43a week when I am motivated. You can find
58. 1:45my push pull legs split and all of my
59. 1:47advanced forearm workouts in my school
60. 1:49community. First link in the
61. 1:50description. As you can see, a lot of
62. 1:52members also have achieved insane
63. 1:53physiques and feats of strength. It is
64. 1:55pretty common in there.