Wrist Curls
Arms have always been the symbol of strength and power since time immemorial, even today you will see bodybuilders flexing their arms and posing for cameras. To have enviable arms you will have to work on your forearms and not just biceps. To develop formidable forearms you will need to do wrist curls in the gym. It is an isolation exercise and can be done with barbells as well as dumbbells. There are different ways to stimulate your forearm muscles by adding variations to the wrist curls. You could also try forearm exercises without weights like push ups and double bar dips.
Before you start doing any kind of weight training exercise it is advisable to do 5-7 minutes of warm routine. Try the exercise bike, treadmill or the cross trainer for your warm up routine, remember to do it at medium pace don't go all out and waste your energy. Maintaining correct form and applying right techniques for the exercises is also very important to get good results and avoid workout related injuries, aches and pains.
One of the best wrist exercises to tone up and develop your forearms are the different variants of wrist curls. Inculcate these exercises in your training regimen to get forearms that are the envy of your friends. Along with these exercises remember that proper diet and rest is required to allow your muscles to grow and get strong. Using bodybuilding supplements will also help you reach your goals faster, so have a look at protein supplements and creatine. Here are some of the wrist curl exercises.
Seated Curls
Sit on a flat bench and grip a barbell shoulder width apart with your palms facing up. Place your feet on the ground slightly wider than shoulder width apart. Now place your arms on the thighs so that the starting point of your wrist rests on the knees. Now inhale slowly and roll your wrist down make sure you have a good grip on the bar. Go all the way down and then roll your wrist back up; try to come as far up as possible. Hold for a 1 count and then repeat the motion for the desired number of reps. Remember to exhale as you bring the barbell up. This is one of the most effective barbell exercise for your forearms.
One Arm Wrist Curls
One arm wrist curls with dumbbells are very effective in stimulating the forearm muscles to grow and strengthen. Sit on a flat bench with your feet firmly planted on the floor slightly wider than shoulder width apart. Grip a dumbbell in your right hand and place your hand on your right thigh, your palms should be facing you and the starting of your wrist should be on your right knee. Lower the dumbbell as far as you can and then bring it back up concentrate on your forearm muscles as you do this dumbbell exercise. Curl the dumbbell all the way up and hold the position for a 1 count before lowering the dumbbell back down. Repeat this motion with the left hand by placing it on the left leg.
Behind the Back Curls
For wrist curls behind the back, grip a barbell with a shoulder width grip behind your back. Your palms should be facing away for the body. Stand straight with your feet shoulder width apart and look straight ahead. Exhale and curl your wrist up, try to bring the bar as up as possible and then hold the position for a 1 count. Now inhale and roll your wrist back down go as far down as possible. One important thing to remember when doing this exercise is not to move any other body part like the shoulder.
Performing wrist curls when you are doing your wrist strengthening exercises is one of the ways to inculcate these exercises in your weight training program. Like with most exercises with weights it is advisable to consult your physician before you start doing them.
