Purpose:
Standing Barbell Wrist Curls are used to build the usually
neglected forearms. Although the forearms do get a lot
of secondary work from other lifts, it's not enough.
The forearms are like any other muscle and need to also
be isolated in order to grow. This is the most basic
of forearms exercises.
Muscles Involved:
Forearms
Stand
with your feet shoulder-width apart inside a
squat rack and adjust the guard bars to the
appropriate height. Grab the bar off of the
guard bars and hold with your arms extended
behind your body. You will be only bending at
the wrists in this exercise so your arm position
should not move. Grab the bar with an overhand
grip as shown. This is the starting point with
fingers almost extended and the point at which
each new rep begins.
Proceed
to slowly raise the bar by flexing your forearms
and bending your wrist upward. Executing this
lift slowly is very important because you want
the forearm to work extremely hard to keep the
bar from descending. This the midpoint of the
exercise as the wrist begins to bend.
At
the top of the motion, your forearms should
be tightly flexed and your wrist movement maximized
to a pause at the top. The more flexible your
wrists are, the further you should be able to
bend them back. Be sure to keep the stress on
the forearms at all times to fully develop "Popeye"
arms.
