To perform
a seated wrist curl, you should sit on a bench with your knees bent and your forearm resting on your thighs or a bench.
The last four exercises of this light - day routine,
Seated Wrist Curls, Reverse Wrist Curls, Seated Calf Raises and Crunches involve muscles that recover fairly quickly (the forearms, calves and abs).
Not exact matches
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.
(a) Barbell Reverse
Wrist Curls This workout can be performed while
seated down or standing up.
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
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
Seated Dumbbell
Wrist Curls Dumbbell Reverse
Wrist Curls Dumbbell Pronation and Supination Dumbbell Abduction (Radial Deviation) Dumbbell Adduction (Ulnar Deviation)
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