Looking for health and fitness content? Instead of holding the weight with an underhand grip, take hold of the weight in an overhand grip and use the opposite motion to perform the lift. Then slowly lower back to the starting position. The range of motion will be smaller because of the angle, but the standing wrist curl does have the advantage of providing a stronger stress on the forearm muscles when they reach their peak contraction. If you have any questions, please let me know. You're now going to curl the dumbbells upwards to the outside of your body. If you have a set of adjustable dumbbells or a set of fixed dumbbells, this weight lifting exercise will be quick and easy to setup. So concenttate on small and closely controlled movements throughout the wrist curl exercise and the wrist extension exercise. WordPress, Common Sports Injuries & How to Recover From Them, How Exercise Positively Affects All Areas of Your Life, 12 Benefits of Walking – Surprising Effects on Health. All four versions are very similar as far as their muscle focus; try them all to discover which one is the most comfortable and works the best for you. To perform a standing wrist curl, a barbell should be held behind you in both hands using an overhand grip. Currently you have JavaScript disabled. Wrist curls are performed by holding a barbell or two dumbbells with palms face up and curling the weight upwards using your wrists. With plate mates, you can increase by much smaller amounts. During the wrist curl you will use all the major forearm muscles – the flexor carpi radialis, the flexor carpi ulnaris and the palmaris longus. Wrist Curl Variations. You're now going to curl the dumbbells upwards to the outside of your body. Behind the Back Wrist Curls. Bicep curls are not very effective of developing the forearms because the wrist flexors work only as stabiliser muscles during this isolation exercise. Each rep of the reverse wrist curl or wrist extension should be performed in a controlled manner to ensure the correct muscles are working and you are not using gravity to help. The next part of the exercise is one that most people skip when doing standing dumbbell wrist curls. You should always work on increasing the amount of weight you lift over the course of your weight lifting workout program. 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. Click here for instructions on how to enable JavaScript in your browser. However the forearm itself should remain resting on your thigh or the bench. You will be working the entire forearm muscle group during this exercise. Required fields are marked *, Check the Box to Subscribe to Weight Lifting Complete. You can also use dumbbells holding them by your sides.. Use the same motion as with the seated wrist curl. Here's an exercise video showing the first part of the exercise where you curl the dumbbells upwards towards your body. The hand should be raised as far as possible for complete flexion of the forearm. Reverse wrist curls work the opposing muscles in the forearm to create balanced muscle development. Wrist curls can be performed either with both hands holding a barbell or with two hands each holding a dumbbell. fGymm Theme powered by Unless you always wear long sleeves, the forearms are seen by others more than any other major muscle group in your body. Reverse Wrist Curl: 7 sets of 8-12 reps with no more than 45 seconds rest; Next time you are in the gym do this program the other way where the regular wrist curl is used for the sevens at the end. Lift the bar up and let the bar roll down your fingers. Simply pickup the dumbbells, find a safe place to stand, and you're ready to go. Back up to the bar and hold on to the bar slightly wider than shoulder width. Finally the Average Person Can Build Muscle & Burn Fat. Copyright © 2020 mystrengthtraining.com. This is an isolation exercise for the entire forearm region. Click here for instructions on how to enable JavaScript in your browser. The sides of the dumbbell should be facing in front of you and behind you throughout the exercise. Wrist Curl: 7 … Standing Dumbbell Wrist Curl. All rights reserved. On the top side, the flexor muscles work to flex (contract) your wrist upwards, while the extensor muscles extend your muscles back to move your wrist into a straight position. Standing Wrist Curl Behind Back Instructions Begin the exercise by selecting a barbell weight and holding it behind your back using an underhand grip (palms facing out). Then slowly lower back to the starting position. I decided to add these to my newest workout program so I thought I would go over this great forearm exercise today. Use the same motion as with the seated wrist curl. Grasp the dumbbells and stand with them at your side. | You can also use dumbbells holding them by your sides. Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. Instead, use wrist curls and reverse wrist curls to target your forearms. Your email address will not be published. Drop you wrist down and then lift the weight upwards again using your forearm muscles. The hand should be completely free to move up and down unhindered. Set the pins on a squat rack so that the barbell is at the height of your hands. Flexor and extensor muscles lie on both sides of your forearm. Your hands should be placed around shoulder width apart. Perform wrist curls with dumbbells while standing (either flexing both wrists simultaneously or alternating one at a time). Standing dumbbell wrist curls only require dumbbells and possibly some weight lifting gloves (use of gloves highly recommended). 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. And here's another good video BUT the second part of the exercise is also missing in this video: And here is the correct exercise video showing the entire rep. Notice you curl the dumbbells inwards and outwards from your body to complete one full rep: I think you'll really like these as they will really improve the strength, musculature, and appearance of your forearms. The reverse wrist curl or wrist extension is the perfect way to complement the wrist curl. Close your fingers and roll the bar back up for a wrist curl. Your hands should be hanging off the edge of the bench (or off the front of your thighs), holding the dumbbells or barbell in an underhand grip with palm facing upwards. The wrist curl is a weight training exercise for developing just the wrist flexor muscles of the forearm.It is therefore an isolation exercise. 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