And the answer is:
the barbell wrist curl.
That being said, standing
barbell wrist curls will help you place more emphasis on the contraction than seated curls, but to enhance the contraction even further try resting your forearms on a bench or a decline bench.
On the other hand, doing a couple of
barbell wrist curls at the end of a workout in the name of forearm training isn't nearly enough to prompt significant results.
In order to fully engage and work the wrist flexors, incorporate exercises such as
barbell wrist curls, cable wrist curls, and dumbells wrist curls into your routine.
Not exact matches
Allow the
barbell to roll down to the end of your fingers, then
curl it back up by flexing your
wrists.
Not reverse
wrist curls... actual Reverse Barbell C
curls... actual Reverse
Barbell CurlsCurls.
(a)
Barbell Reverse
Wrist Curls This workout can be performed while seated down or standing up.
Wrist curls are performed by holding a
barbell or two dumbbells with palms face up and
curling the weight upwards using your
wrists.
To perform a standing
wrist curl, a
barbell should be held behind you in both hands using an overhand grip.
Although
Barbell Curls does this work very efficiently I also suggest you do dumbbell curls for a complete brachialis development as dumbbells help curl the wrist as well, a function barbell is limi
Barbell Curls does this work very efficiently I also suggest you do dumbbell curls for a complete brachialis development as dumbbells help curl the wrist as well, a function barbell is limite
Curls does this work very efficiently I also suggest you do dumbbell
curls for a complete brachialis development as dumbbells help curl the wrist as well, a function barbell is limite
curls for a complete brachialis development as dumbbells help
curl the
wrist as well, a function
barbell is limi
barbell is limited in.
The
barbell curl locks you into the movement (which can cause
wrist strain) while the dumbbell
curl gives freedom of movement, which can often come at the expense of movement strictness.
Wrist curls can be performed either with both hands holding a
barbell or with two hands each holding a dumbbell.
In my foolish youth years of bodybuilding, I overtrained my biceps with forced
barbell curls to the extent of irreversibly injuring my left
wrist.
Quads: squat (or leg press), leg extension Leg bi: leg
curl on 2 different machines calves: standing calf raise, seated calf raise Chest: bench press, cable flyes back: bent over row, pulldown traps:
barbell shrugs * shoulders: behind neck press, side lateral bis: barbel
curl, one arm dumbell
curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer
curls, behind the back standing
wrist curls abs: weighted crunches, cable side crunches
It felt awesome and there was absolutely no stress on the
wrists or forearms whatsoever
curling with this
barbell.
day 1 ARMS - standing
curl - 15,12,10,8,8 - incline hammer
curl - 12,10,10,8 - concentration
curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse
wrist curl - 15,12,10,8 -
wrist curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring
curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm dumbbell pull - 15,12,10,8,8 - front
barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 - dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown
barbell pull - 12,8,8,8 - front dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with
barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
Although you can use a straight
barbell, an EZ -
Curl bar is much easier on your
wrists and elbows.
Day Three: Pull - downs 1 x 50, 1 x 100 Bent - over Rows 1 x 50 Seated Rows 1 x 100 Pullovers1 x 100 Deadlifts 1 x 50 Hyperextensions 1 x 50
Barbell Curls 1 x 100 Dumbbell
Curls 1 x 100 Preacher
Curls 1 x 100 Reverse
Curls 1 x 100
Wrist Curls 1 x 100
I did the typical stuff you'd expect in a commercial gym (
wrist curls with a dumbbell and
barbell, reverse
wrist curls, fat bar holds... etc.), but didn't really find what I was looking for until I came across information on the Captains of Crush Hand Grippers and later the IronMind catalog.
Forearms:
Wrist curls (forearms on knees)- 4 sets, 10 repsReverse
barbell curls - 4 sets, 8 repsWright roller machine - to failure
I suggest you do this exercise with an E-Z
curl bar as it is easy on the
wrist and stimulates the forearm muscles better than regular straight
barbells.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10
barbell shrug [
wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell
curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set 3 x 8 incline (two - arm) hammer
curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Back / Biceps / Forearms Cable pullovers 4 x 8 - 12 Wide reverse grip pulldowns 3 x 10 - 14 T - bar rows 4 x 10 - 14 Bent over
barbell rows 4 x 10 - 14 One arm dumbell rows 3 x 10 - 14 Seated cable rows 3 x 10 - 14 Deadlifts 3 x 6 Standing
barbell curls 3 x 10 - 12 One arm d / b
curls 3 x 10 - 12 One arm cable
curls 3 x 10 - 12 One arm preacher
curl 3 x 10 - 12
Wrist curls 3 x 25 Reverse 3 x 25