how to Do Wrist Curl With Barbell 

Utilizing free weight training equipment can increase strength and power in key movement patterns or muscle groups used by athletes in their sport.

Exercise combos are a great way to train multiple muscle groups in a variety of combinations. This can increase the workout intensity and volume and help athletes develop endurance and muscle strength.

The Barbell Wrist Curl strengthens Wrist Flexor Muscles & the E-Z Curl Bar Curl Bar Reverse Curl increases Muscles of the Upper Arm & Forearm.

Barbell Wrist Curl – Hold the barbell in your underhand and place it shoulder-width apart. Stand with the barbell touching your thighs. Add elbows to the sides. Reach your elbows out and bend at the wrists. Straighten your wrists until the barbell touches your thigh.

EZ Curl Bar Reverse CURL. – Hold the E-Z curl with your overhand grip, shoulder-width apart. Stand with the barbell in front of you and the elbows facing the side. The elbows should be bent and the E-Z Curl Bar lifted to the top of the chest. Reverse the arc to return the E-Z Curl Bar to its original position.

Barbell Curl Beginners (0-3 Months Exercise Experience), should do 8-15 reps for 1 – 2 sets; Intermediate (3 – 6 Months Exercise Experience) should do 8 – 15 Reps 2 – 3 sets; Advanced (6 Months Or Longer Exercise Experience), should do 8 -15 Reps 3 -4 sets; and Advanced (6 Months of Exercise Experience or Longer) should do 8-15 Reps 3-4 sets. Rest for 2x the time of multiple sets.

EZ Curl Bar Reverse CURL Beginners (0-3 Months of Exercise Experience), should do 8-15 reps for 1 – 2 sets; Intermediate (3 – 6 Months Exercise Experience) should do 8 – 15 reps for 2 – 3 sets; and Advanced (6 Months Or Longer) should do 8 – 15 reps for 3-4 sets. Rest for 2x the time of multiple sets.

Forearm strength, wrist curls are often recommended. Although they may appear easy, they require proper form to avoid injury or strain. Wrist curls can be added to your training days for building upper body strength.

How to do a wrist curl

Handheld weights such as dumbbells, or even a weighted-barbell are necessary to get started. To prevent injury, you should start light weights if you’re new to exercising.

Place your knees on a bench or another flat surface. Place your hands on the bench, about shoulder width apart. Your shoulders should be back and down, and your back flat. Your wrists should be in neutral (not raised or lowered).

  1. As you inhale, curl your wrists up. Slowly perform this movement to engage your forearms.
  2. Keep your wrists as low as you can on an inhale.
  3. Reposition the wrists in a neutral position.

During this exercise, your forearms will remain stationary. Only your wrists should move.

The Wrist Curl’s Benefits

Wrist curls are a isolation exercise which targets the muscles of the forearm. Research shows that single-joint resistance exercises like these are effective in increasing muscle thickness and increasing the power of the joint being used. 1

Forearm exercise is important for rounding out your arm. It’s better to focus on your triceps and biceps than the whole arm. This can help you perform other upper-body exercises, such as pullups or the suitcase carrier.

Wrist curls are a great way to strengthen your wrists and increase grip strength so you can hold onto weights and bars while working out at the gym.

Strong grip is also beneficial in many other sports and exercises. For example, rock climbing requires strong grip. Grip strength is also important in rock climbing. 3 It is essential for everyday activities like grocery shopping, opening jars, etc.

There are many other variations of the wrist curl

You can modify the exercise to make it easier or harder depending on your fitness level.

Unilateral wrist curl

Beginning might want to curl only one wrist at a moment. This will make the exercise easier and allow you to concentrate on each arm. To keep your muscles balanced, you’ll need to do the same movement on each side.

Seated Wrist Curl

Also, you can do wrist curls from a seated position. Individuals with knee problems may prefer this option.

Place your back straight on a bench, or in a chair, with your legs extended and your feet flat on the floor. Place your lower arms on the chair’s knees or armrests. Let your wrists hang above the chair’s edge. This is how to perform the curls.

Reverse Wrist Curl

After mastering regular wrist curls, you can try reverse wrist curls also known as wrist extensions. This exercise is different from the traditional palm-up position. Instead of your palms facing up, your palms are facing toward the ground. The rest of your movement will be the same.

This variation targets the wrists more than your forearms. If you are looking to strengthen both wrists, alternate between regular wrist curls and this reverse variation.

Common Mistakes

These errors can be avoided so that you can complete the exercise safely and effectively.

Lifting Too Much Weight

Forearms and wrists aren’t particularly strong. It’s unrealistic to lift the same weight as you would for other exercises such as a bench press or curl your biceps.

Start with a lighter dumbbell if you’re new to the exercise. You can gradually increase your strength and move up to a heavier dumbbell as you gain more strength.

Lift the weight

You should be moving slowly and controlled with each repetition. Don’t try to hurl the weights around. This could cause wrist injury and strain.

Take a deep breath and hold it.

Holding your breath can shift the focus from your forearm muscles and cause tension and strain. Proper breathing requires you to exhale as your wrist curls upward, and then inhale when you return to the starting position.

Do not rest your arms

You can rest your arms on a chair or a bench during this exercise. Similar to how your arms rest during seated preacher curls, this is also possible.

By resting your arms on a fixed object or body part, the motion will be focused on the wrist. This ensures that your forearms remain engaged. You may feel the exercise in other muscles if you use a different position.

Safety and Precautions

If you have wrist problems, don’t do this exercise. For extra protection and support, wear gloves if you have weak wrists.

To avoid injury and strain, particularly nerve-related injuries, it is important to follow proper form. Stop the exercise immediately if you feel any pain in your wrists or forearms during this movement.

Try to do 15 wrist curls per arm per set. You can switch arms or take a break.

 

 

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