An effective basic exercise for pumping the forearm, developing their strength and muscle mass - Standing barbell wrist curls..
By performing this exercise regularly, you can pump up your forearms at home or in the gym, making them stronger and more prominent.
Applications and Benefits
It can be used in any strength training, since developed forearm muscles are very important. In terms of the level of athletes, beginners can safely do this without any restrictions.
However, this exercise should not be confused with the development of grip strength, there is a dependence, but still this is an exercise for pumping up the forearm specifically.
Technique for performing wrist curls with a barbell while standing
- After warming up, we set the working weight, and remove the bar from the racks or take it from the floor, the starting position is flat or the torso is slightly bent forward, arms straightened, grip width shoulder-width apart;
- We bend our arms at the wrists
- At the top point we take a short pause and straighten our hands
- Thus, we perform the required number of repetitions
It is optimal to work at an average pace in the amount of approximately 10 repetitions for 3 - 4 approaches.
But there is also a method of intensifying training.
Let's look at the option of performing this movement in a slightly more complicated version, namely in a complex set:
- after completing one set of 10 repetitions, spread the hands a little wider and do it another 10 times without resting;
- after completing the second approach of 10 repetitions, we spread the hands a little more and perform it again 10 times;
We get 3 sets of 10 repetitions without rest, this will be your full working set. After resting for a minute or two, we repeat everything again.
Your forearms will burn and puff up like Popeye the sailor, but the results will not be long in coming.
Execution options:
Among the standing variations, there is a variant of wrist curls with a barbell behind the back
You can also take a thick bar, this will make it much more difficult to perform.
There is also a variation with the palms facing forward.
Conclusions
Developed forearms will give harmony to the relief of the arm muscles, make them more powerful and also help with many strength exercises.
Useful links
https://www.youtube.com/watch?v=lfQR7oVS8eo
https://www.youtube.com/watch?v=_NhZ7uyE6lg
