The Wrist Curl
Most people often neglect
or ignore to work on their forearms. There are a number of reasons why
you should exercise your arms. First of all, strong and muscular forearms
will enhance your appearance. Secondly it will strengthen your arms and
prevent possile injuries like tennis elbow, sore hands or wrist problems.
Here are a number of variations
for forearm exercises.
Wrist Curls - Palms Face Up
Performing the exercise:
This exercise stresses the
flexor muscles on the insides of your forearms.
Grab a barbell. I suggest
you start with a very light one to get the feel for the movement of this
exercise. Place it on the bench. While sitting on the bench, place your
hands under the bar, your palms facing upward, your hands and wrists -
hang at the end of the bench at a 180 degree angle. Slowly lower the barbell
until it is cupped in your fingers just below the bench (as low as your
wrists will allow the barbell to go). Curl the barbell up in a small semi-circular
arc as far as your wrists will allow. Repeat movement for about 12-15 repetitions,
3-4 sets.
Wrist Curls - Palms Face Down
If you want to work the extensor
muscles on the outsides of your forearms, try doing wrist curls with your
palms facing downwards. This is a little bit more difficult.
Variations:
If you don't have a barbell,
try it with two dumbbells or a single dumbbell using the same above mentioned
technique.
Online
forearm exercises on video
