Wrist Curls
Wrist curls are a fairly traditional grip and forearm building exercise that can actually contribute greatly to bodyweight strength because it increases hand strength and muscle endurance which assists with all chin-up type exercises.
Excellent for developing flexibility in the wrists (which will help you master the Front Squat) as well as strength, endurance, and muscle in the forearms. This is a fantastic exercise for rock climbers.
Hold a barbell with a fairly close underhand grip (about 3-5 inches apart) and be very deliberate to confirm that your hands are evenly placed on the bar so it does not tip to one side. Sit down on a bench and place the edges of your wrists on the edge of the bench and let your hands and the barbell hang off the edge. Be sure to place your wrists in the right location so that they are right at the edge of the bench and not any further off so that they don't receive extra pressure on the bone.
Lay the back of your forearms flat down against the bench, let your wrists hang down to a full stretch off the edge of the bench, and then let the bar roll down into your fingers down as far as possible without dropping it. After reaching the end of your fingers (without dropping the bar), curl your fingers and then your wrists back up and towards yourself. Squeeze your forearms as hard as possible at this point. However, do not lift your forearms off of the bench when doing this. After this tight contraction, lower the bar back down in the same manner as before and repeat the exercise for the desired number of reps. Make sure that you forearms stay flat against the bench throughout the entire exercise. It is easy to accidentally let the forearms lift up when letting the bar stretch down or when squeezing tightly at the top.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
Excellent for developing flexibility in the wrists (which will help you master the Front Squat) as well as strength, endurance, and muscle in the forearms. This is a fantastic exercise for rock climbers.
Hold a barbell with a fairly close underhand grip (about 3-5 inches apart) and be very deliberate to confirm that your hands are evenly placed on the bar so it does not tip to one side. Sit down on a bench and place the edges of your wrists on the edge of the bench and let your hands and the barbell hang off the edge. Be sure to place your wrists in the right location so that they are right at the edge of the bench and not any further off so that they don't receive extra pressure on the bone.
Lay the back of your forearms flat down against the bench, let your wrists hang down to a full stretch off the edge of the bench, and then let the bar roll down into your fingers down as far as possible without dropping it. After reaching the end of your fingers (without dropping the bar), curl your fingers and then your wrists back up and towards yourself. Squeeze your forearms as hard as possible at this point. However, do not lift your forearms off of the bench when doing this. After this tight contraction, lower the bar back down in the same manner as before and repeat the exercise for the desired number of reps. Make sure that you forearms stay flat against the bench throughout the entire exercise. It is easy to accidentally let the forearms lift up when letting the bar stretch down or when squeezing tightly at the top.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com