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Overview
Standing barbell wrist curls is one of the premier forearm exercises. The position and angle that the weight is held in your hands enables the best form of peak contraction for your forearm muscles. Primary stress is placed on the forearm flexor muscles. The flexors are isolated so that maximum focus is placed on this muscle group.
Setup
Take a moderately heavy straight bar and set it either on a bench or on the ground in front of you. Step in front of the bar so that it is behind your back and take the bar in your hands with the weight behind you. Adjust your grip so that your hands are a good 2-4 inches wider than shoulder width apart. You should now be standing upright with the bar resting just below your buttocks.
Movement
Flex your forearm muscles to curl your wrist and the bar forcefully upward as high as possible. Squeeze your forearm muscles for a moment at this peak contraction, and then slowly lower the bar back down to its original position.
Tips From the Trainer
When your arms begin to tire, you can continue to get in a few final reps by just lowering the bar in your fingers and then pulling back upward by closing your fist again. Your grip should almost be gone at this point, so be careful not to drop the bar at the end of your workout.
Try switching up this exercise by taking a heavier dumbbell in each hand and performing the same movement as described above with your palms pointing behind you. This can add variation to your workout and help prevent your forearm muscles from building up a resistance to your workout.
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