Thursday Forearms Exercise Guide

Standing Wrist Curl Behind Back Guide

• Main Muscle Group: 
  Forearms
• Secondary Muscle(s): None
• Exercise Type: Strength
• Equipment Required: Barbell
• Mechanics: Isolation
• Force Type: Pull
• Experiene Level: Beginner

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Exercise Instructions

1. Begin the exercise by selecting a barbell weight and holding it behind your back using an underhand grip (palms facing out). Your hands should be placed around shoulder width apart.
2. Stand straight up with your feet shoulder width apart and look straight forward. Bending only at the wrists, let the barbell drop as far as possible. This is the starting position for the exercise.
3. Slowly raise the barbell up as far as possible squeezing the forearm muscles at the top of the movement. Only your wrists should be moving.
4. Pause, and then slowly lower the barbell back to the starting position.
5. Repeat for desired reps.

Exercise Tips:

1. A light weight should be used with proper technique. It doesn't take heavy weight to make this exercise effective.
2. Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.
3. Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.
4. It would be wise to have a training partner either hand you the bar or use a rack to pick it up.
5. When finished, lower the bar to a rack or bend at the knees and lower it to the floor.

Seated Barbell Wrist Curl Guide

• Main Muscle Group: 
  Forearms
• Secondary Muscle(s): None
• Exercise Type: Strength
• Equipment Required: Barbell
• Mechanics: Isolation
• Force Type: Pull
• Experiene Level: Beginner

Click to Enlarge

Click to Enlarge

Exercise Instructions

1. Grasp a barbell at shoulder width apart using an underhand grip and sit down on the end of a flat bench.
2. Rest the back of your forearms on the top of your thighs so that your wrists are just off the end of your knees.
3. Bending only at the wrists, let the barbell drop as far as possible. This is the starting position for the exercise.
4. Slowly raise the bar up as far as possible squeezing the forearm muscles at the top of the movement.
5. Pause, and then slowly lower the barbell back to the starting position.
6. Repeat for desired reps.

Exercise Tips:

1. Keep the rep timing slow, and pause/squeeze the forearms up the top for a count of two at the top of the movement for added intensity.
2. Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.

http://www.muscleandstrength.com/exercises/standing-wrist-curl.html

http://www.muscleandstrength.com/exercises/barbell-wrist-curl.html