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Barbell wrist curls

Stimulating the muscles in the forearm which are responsible for the flexion of the wrist joint, the barbell wrist curl is performed by those wishing to directly target the muscles of the forearms with resistance training. The forearms should be placed on a bench, with the wrist, hands and barbell over hanging the edge. The barbell can then ascend, with many trainers opting to allow the barbell to roll to the end of the fingers before curling the weight back.

Performing barbell wrist curls

High repetitions may be of benefit with this forearm exercise, with the forearm muscles commonly containing a high population of slow twitch muscle fibres.

  • Load bar with correct weight. Put on safety collars.
  • Sit on bench, with thighs in front of you.
  • Grasp bar with an underhand grip, and rest forearms on thighs with wrists overhanging past knees.
  • Extend wrist, allowing barbell to descend, then allow barbell to roll down fingers.
  • Grip barbell back into a firm grip, then flex wrist upwards to peak contraction.
  • Repeat for desired amount of repetitions.

Barbell wrist curls courtesy of Fitness Uncovered - Bodybuilding & Fitness

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