Barbell Wrist Curls:
This exercise is more effective
from a seated position. Sitting on a bench, take the
barbell into your hands with your palms facing upward.
Make sure that your hands are together during this
exercise, maybe a half inch between them. Also, your
elbows should be locked to the insides of your knees.
With the weight on your fingertips, your hands should
be pointing toward the floor as your wrist forms an
angle of almost 90 degrees.
Then, roll your hands upward, as
the bar gradually rolls into your palms, until your
wrists are straight and no longer bent downward. Squeeze
the forearms throughout the entire range of motion.
Slowly allow the weight to bring your hands back down
to the starting position. Repeat the motion, doing
8-10 repetitions for a set of three.
Reverse Barbell Wrist Curls:
This exercise is practically identical
to the barbell wrist curls (above) with one exception.
The palms are facing downward instead of upward. Sit
on the bench and lock you elbows inside your knees.
The weight should be down at your fingertips and your
wrists bent toward the floor. Slowly roll the weight
into your palms, lifting the weight upward, squeezing
the forearm muscles the entire time. Bring your wrists
up as far as they’ll go, and then slowly bring
the weight down to the starting position. These should
really burn! Try three sets of 8-10 reps.
Like any other muscle, you want
to be careful not to over-train forearms. Injuries
to these muscles could seriously hamper your workouts.
Think of how many other muscles depend on forearms
during workouts: biceps, triceps, shoulders, back,
and chest.
Keep your sets and your training weight
to reasonable limits.
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