Looking to develop big and powerful forearms? Learn the secret exercise technique used by strength athletes. Strong hands and wrists, first of all, should be possessed by representatives of "iron" sports disciplines and martial arts. In the first case, this allows you to increase the grip strength, and in the second, the impact force. The most effective movement to accomplish this is a barbell wrist curl.
It involves the elbow and radial flexors of the wrist, as well as the palmar muscle. Also, auxiliary muscles take part in the work, among which the deep and superficial flexors of the fingers should be distinguished. It is the degree of development of these muscles that determines the strength of the athlete's grip.
It is very important to note that barbell wrist curls should be done towards the end of your session, as they are quite energy intensive. By doing other movements before doing this, you can warm up the muscles in your forearm and wrists, thereby reducing the risk of injury.
How to do a barbell wrist curl correctly?
This is not the most difficult movement in bodybuilding, but you still have to spend some time to master its technique. If this is not done, then there is a great risk of damage, which, of course, cannot be allowed.
Sit on a bench and grab a reverse grip sports equipment. In this case, it is necessary to ensure that the forearms are parallel to each other. Hold the sports equipment with your fingers, thereby excluding its rocking. The elbow joints and forearms should remain motionless throughout the exercise. This is due to the fact that extra movements will tire you, and you may not complete the required number of sets and reps.
Begin to slowly bend your wrists while keeping the projectile in a horizontal plane. In the extreme upper position of the trajectory, it is necessary to hold the movement for a couple of seconds, and then return to the starting position. You need to first twist the projectile using the effort of the muscles of the forearms, after which the wrists are connected to the work.
You can use not only a straight, but also a curved bar. Choose the option that does not make you feel uncomfortable in the wrist area. Otherwise, there are no differences between these variants of the movement. Also note that novice athletes can use dumbbells instead of a barbell. For beginners, men should start with a working weight of 15 kilos, and for girls - a maximum of 12 kilograms. Depending on your level of preparation, do two or three sets, each of which will have 10 to 15 repetitions. This is enough to get an excellent result.
You need to be careful when doing barbell wrist curls. This is associated with a fairly high risk of injury to the wrist. To mitigate these risks, you should master your movement technique carefully. Do not use heavy weights at once, as this can be dangerous. For beginner athletes, as a rule, the wrists do not yet have sufficient strength to withstand serious loads. Work at first with light weights, strengthening your articular-ligamentous apparatus.
You also need to eliminate any extraneous rocking of the sports equipment. If this happens, then you have to make additional efforts to return the projectile to a stable position. This is often impossible to achieve without making a sudden movement, which can cause injury.
Common mistakes with barbell wrist curls
One of the biggest mistakes you make is back movement. Beginner athletes use the muscles of the back and legs to try to make it easier to lift weights, but this cannot be done. Firstly, this way you reduce the effectiveness of the exercise, and, secondly, you can injure your back. Throughout the exercise, the back should remain flat and not rounded.
Let us remind you once again of the importance of a quality warm-up. This will help you prepare your joints for work and reduce the risk of injury. You can warm up the joints of the hands with simple rotations.
Tips for Athletes Doing Barbell Wrist Curls
It is very important to fix the elbow joints and prevent them from lifting. To do this, you need to securely fix the forearms. When the elbow joints move, the exercise becomes less effective. The higher you raise your hands, the greater the range of motion becomes.
You can do a barbell wrist curl on a bench or on your knees. There is no significant difference here, but when the projectile is in your lap, you can cheat. Choose an equipment weight that allows you to complete 10 repetitions. As a last resort, you can start with an empty bar.
How to do wrist curls with a barbell, see this story:
