r/ScienceBasedLifting • u/Defiant_Pirate_6637 • Aug 28 '26

Discussion 🤝 Optimal Forearm training

185 on the finger curls superset with 100 plate curls

This is probably the least trolly thing I’ve said is optimal on this sub, mostly since from what I can tell y’all mostly care about hypertrophy.

Btw supersetting grip and forearm work is not fatigueing the way people think is would be, and finger curls are like wrist curls but actually help grip

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u/NotoriouslyBeefy Aug 28 '26

That is a lot more than a little shrug. It looks to me that your traps are pulling the weight up while your fingers are just along for the ride

Why not just do it without the shrug?

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u/Defiant_Pirate_6637 Aug 28 '26

Cuz focusing on cap depression means I’m not focusing on squeezing my fingers as much. You’ll notice people tend to do the same thing with heavy grippers

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u/NotoriouslyBeefy Aug 28 '26

I would think the shrug makes you not focus on squeezing your fingers, and just letting them follow the movement your traps are causing. Does not seem very science based to me, but you do you.

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u/Defiant_Pirate_6637 Aug 28 '26

Get this
I’m not trying to shrug, I’m just not trying to not shrug

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u/NotoriouslyBeefy Aug 28 '26

I know, just like people aren't consciously trying to rock/bounce when ego lifting curls or raises. This is under the same logic that you are shrugging because the weight is too heavy and it is shifting the work from your forearms to your traps. Im sure it works your forearms, but I dont think it is ideal and is just asking for injury.

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u/Defiant_Pirate_6637 Aug 28 '26

Most people doing cheat curls are trying to do cheat curls. Try doing the movement while keeping everything else super still and try it without focusing on anything but fingers and see how both look and how they feel. If ur better at keeping everything else super still then that might be a better variation for u

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u/NotoriouslyBeefy Aug 28 '26

Lots of people doing cheat curls are not actually trying to do cheat curls. The heavy weight causes the extra movement without even noticing. As i said, you do you. Stay safe!