Had I not been super lucky to have done
my wrist curls with this other guy,» he says, «I might not have learned you could study for it.»
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.
The 2 forms of
wrist curls with blast your extensors / flexors and the hammer curls will really work that brachioradialis for added size.
Also, to up the intensity, superset
wrist curls with reverse wrist curls.
Not exact matches
You can best target them
with reverse
wrist curls.
And finally, make sure you're not doing the
curling exercises
with your forearms instead the biceps by keeping the
wrists in line
with the forearms all throughout the movement.
«I also supinate, which means that I start
with the dumbbells facing each other at the bottom, but as I bring them up, I start turning my
wrists out so that by the time they are at the top, they're in the standard
curl position», explains Heath.
In order to grow, forearms need to be trained just as often as any other muscle — the problem is, most lifters don't know how to efficiently target their forearms and they usually aren't very consistent
with their forearm training, performing only a couple halfhearted sets of
wrist curls once a month.
Since many people sleep
with their
wrists curled, which puts strain on the carpal tunnel, symptoms may worsen at night and even wake you up.
Perform most of the sets of
wrist curls and reverse
wrist curls this way, then perform a few sets bilaterally
with a short handle and low cable, resting your forearms on a bench.
The fact that training your forearms will result
with tremendous improvements in grip strength is almost a no - brainer, because when you perform movements that target the forearms, such as forearm
curls, your
wrists go through all possible ranges of motion and thus earn greater strength and stability.
To ensure an efficient performance and save your
wrists from pain, make sure to pick a weight that's lighter than your regular skull - crusher weight and use an EZ
curl bar
with a very narrow grip.
According to many bodybuilding experts,
curling with an EZ - bar is better than a straight bar because it naturally puts your
wrists and elbows in a more comfortable position than the latter.
Wrist curls and reverse wrist curls are as well, with the same short breaks in between for each of these three super
Wrist curls and reverse
wrist curls are as well, with the same short breaks in between for each of these three super
wrist curls are as well,
with the same short breaks in between for each of these three supersets.
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.
Wrist curls are performed by holding a barbell or two dumbbells
with palms face up and
curling the weight upwards using your
wrists.
The
wrist curl should be combined
with the complementary
wrist extensor exercise, which works the arm's opposing muscles, in order to encourage balanced muscle development.
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.
Perform a hammer
curl with both dumbbells before twisting your
wrists out, keeping a firm grip on the dumbbells into a shoulder press.
«These are my first gloves
with extended finger length, which I find now as a big plus especially when doing
wrist curls.»
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.
If we look at medial epicondylitis, it is an issue
with the
wrist flexors (
wrist curling) and some people call it «golfer's elbow».
This exercise is best done
with an EZ -
Curl bar as shown here, using a straight bar is possible but it results in
wrist and elbow pain for many.
You want to keep your
wrists from
curling up
with an angle; the movement should be as even as possible, so lean back a bit
with your upper body to help.
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:
Rest your forearms on the bench
with your palms facing up, and kneel down in front of the bench, just as though you were about to do a
wrist curl.
Use a weight you could do about 12 to 15 reps
with on regular dumbbell
wrist curls.
Skip the the
wrist aerobics that come
with using an eyelash
curler by applying this mascara instead.
Then, after giving your hair a good rough dry
with a blow - dryer, run your flat iron through your hair, flipping your
wrist to get unformed, bouncy
curls.