The reverse curl is a great exercise, but the hammer curl, which allows you to handle heavier weight, will engage more of the forearm musculature. Wrist curls are great for padding the meaty part of your forearm, but the rep ranges were too high to offer any serious benefits. By doing a few heavier sets and then higher reps to finish, you will get the muscle-building stimulus you need and the forearm-swelling pump you want. Finally the plate pinch is an underused move for building a can-crushing grip and forearm strength.
- Hammer Curl – 4 sets of 8 to 10 reps
- Wrist Curl – 4 sets of 8, 8, 10, 10 reps
- Plate Pinch – 4 sets to failure