Now do you see the importance of training this muscle group? Both critical factors to consider when designing training routines. In addition, stronger forearms lead to increased effectiveness while training. Adding wrist and forearm training to your workout program will create strong wrist flexors. Selecting the Ideal Weight According to the American College of Sports Medicine, the ideal weight should feel comfortable to handle and should not cause great muscle fatigue when lifting.
Equipment to Exercise Your Wrist You can strengthen your wrist muscles by using either a barbell or dumbbell. Barbell wrist curls allow you to strengthen both your wrists at the same time. While dumbbell wrist curls allow you to focus on one wrist at a time. Barbell curls have more limitations on your movement. You will have a greater range of motion with the dumbbell. You can stick with dumbbell wrist curls or use both techniques to strengthen your wrists.
Wrist Curls for Flexion With your forearms placed firmly on the bench, extend your hands off the edge of the bench to allow for full movement of the wrist joint. This position should be avoided because it creates an unstable condition for lifting. The optimal rep range of is desirable.
Plant your elbows firmly on the bench throughout the entire lift. This way you are isolating the desired muscles. Once you compromise your lifting form, other muscles are recruited to perform the lift. Reverse Wrist Curls for Extension Kneel perpendicular to the bench, and place your forearms on the bench for stability.
Hands are extended beyond the bench so that there is a full range of motion at the wrist. Lower the weights back to the starting position. Behind the Back Wrist Curls Set the pins on a squat rack so that the barbell is at the height of your hands. Back up to the bar and hold on to the bar slightly wider than shoulder width. Lift the bar up and let the bar roll down your fingers. Performing half reps. Using barbells.
Forgetting to warm up. Adding weight too quickly. Using low reps. How can you make wrist curls safer? Conclusion: Are wrist curls bad? Share on Facebook. Pin on Pinterest. Tweet Article. Liam Brown. Liam Brown has been coaching clients as a personal trainer for more than 12 years.
Raised by his athlete mother and physiotherapist father, he understands the critical importance of learning the proper technique for both avoiding injury and building muscle. View All Posts. Forearm Exercises. Dumbbell Wrist Curl. Dumbbell Reverse Wrist Curl. Barbell Wrist Curl. With this exercise, simply grab a pull-up bar, gripping as tight as you can and hang there as long as you can. Again with this exercise, you should aim to hold your grip for about secs at once. Set the weight quite high, heavier than you normally would for a lat pulldown, get yourself set in place and just like the pull-up hang; grip that bar tight and hold on for roughly secs.
The bottom line is this, if you want to build big forearms, stop the wrist curls before you end up in braces. Instead, focus on gripping exercises that will remove your wrists from the equation and allow you to maximally stimulate your flexors and extensors for some real forearm growth. Always practice proper form to prevent strain and injury, especially nerve-related injuries. If you feel pain in your wrist or forearm at any time during this movement, stop the exercise immediately.
Aim to complete up to 15 wrist curls per arm, per set, working up to three sets of 15 reps. Take a short break in between the sets, resuming the exercise once you feel ready or to switch arms. Incorporate this move and similar ones into one of these popular workouts:. Get exercise tips to make your workouts less work and more fun. Single vs. Asian J Sports Med. The effects of initial rehabilitation exercise on range of motion, muscular strength, and muscle pain after surgery for osteochondritis dissecans of the humeral capitellum in middle and high school baseball players.
Iran J Public Health. The effect of hand grip strength and trunk rotation strength of throwing ball velocity. Movem Health Exerc. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
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