How to Perform the Barbell Wrist Curl Exercise
Barbell wrist curl exercises are a great way to increase the strength and size of your forearms, working the front and back of the arm. These exercises, simple enough for virtually anyone, can even be performed by those with carpal tunnel syndrome, helping to keep the arms, wrists and hands strong. A few tips will get you started.
Instructions
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Choose a barbell heavy enough to give you strong resistance, but not so heavy that it causes pain or discomfort. If you are performing wrist curls as part of a physical therapy or recovery program, use a small hand-held weight instead, starting with five pounds or less. Perform the exercise in exactly the same way as you would with a barbell, but perform the wrist curls one arm at a time.
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Sit in a chair or on a bench with your feet flat on the ground and feet spread about shoulder width apart. Hold the barbell so that your forearms and elbows are resting on your knees and your palms are facing straight up.
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Relax your grip on the barbell, allowing the bar to roll as near to your fingertips as possible without dropping the weight and then tighten your grip as you lift your wrists.
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Lift your wrist as high as you can, but do not lift your forearms off of your legs. Relax your wrists down and then allow the bar to roll to your fingers once again. Keep your motions slow and controlled, performing two to three sets of ten to 15 wrist curl exercises.
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