Seated Wrist Curl with Barbell - Increases Grip Strength

Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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2012-05-29
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Why medals are given to articles:

Primary muscles - extensors of the fingers and wrist Additional - pronators and suppinators of the wrist Difficulty - easy

What muscles does bent over arm extension use?

As was said at the beginning of the article, bending arm extensions are aimed at developing the triceps.

This is the largest of the shoulder muscles. So if you want huge biceps. Then you need to spend more time developing your triceps. No matter how paradoxical it may sound. The load falls mainly on the upper sections of all three heads of the triceps.

• Lateral. Located on the outside of the shoulder.
• Long. This head is lagging in most athletes. Located on the inside of the shoulder.
• Medial. It is located under the other two. Participates in any triceps exercise.

When performing bent-over extensions, athletes try to place more emphasis on the long head of the triceps. To do this, place your elbows firmly behind your back. Of course, it is worth considering that her dominance over the others will be very small. So you won't notice much of a difference. Therefore, is it worth bothering about this at all?

Correct technique

The barbell wrist curl is an easy exercise, but that doesn't mean beginners don't need to learn the technique. The fact is that incorrect bending can lead to injury, so in order to protect yourself from injury and at the same time strengthen your grip, you must:

1. Take the starting position. To do this, the athlete sits on a comfortable horizontal bench and takes the barbell in his hands with a reverse grip (palms facing the ceiling). The forearms should be positioned so that they are parallel to each other. The hands are well strained under the weight.
2. The fingers hold the bar tightly, preventing it from swinging throughout the exercise. It is important to keep the forearms and elbows stationary, as any unnecessary movement can tire the athlete in advance.
3. The wrists slowly bend, keeping the bar horizontal. At the top point of the amplitude, a short pause is waited, after which the wrists return to their original position.
4. The barbell is twisted upward without unnecessary delay due to the strength of the forearm muscles, and then the arms are bent at the wrists.
5. The required number of repetitions is performed.

This exercise can be done with a straight or curved bar. It is important to choose the most convenient option for yourself so that you do not feel discomfort in the wrist area. Some people find it convenient to do it with a straight bar, while others prefer a curved bar. It all depends on personal preference. Beginners can replace the barbell with dumbbells.

Beginner men are recommended to work with a barbell weighing 15 kg, and girls - no more than 12. It is enough to do 10-15 repetitions in one approach so that the muscles of the forearm and hand receive a good load. It is advisable to perform 2 or 3 such sets depending on the athlete’s level of fitness.

Advantages and disadvantages of the exercise

Advantages

• This exercise will allow you to work all three heads of the triceps in isolation.
• To perform, only one dumbbell is enough, and not a lot of weight. Therefore, it can be easily done at home.
• Very little risk of injury. Of course, when working with the right weight and good technique.
• Great for girls. Because they just want to shape their arms without increasing the size of their triceps.
• It will help eliminate imbalances in the development of each arm.
• The technique is easy to master. So you don’t have to spend months practicing the movement.
• It will help you finish off your triceps at the end of your workout.

Flaws:

• It is impossible to build muscle mass with bent over arm extensions. Since the weight of dumbbells is not large. Therefore, it is not suitable for beginners. At first, it is best to give preference to PUSH-UPS. If it’s difficult for you to do them, DO PUSH-UPS FROM THE FLOOR.
• Another disadvantage is that there is not always enough space in the training for this exercise.

We must understand that the triceps is a very small muscle. But at the same time, she participates in many pressing, multi-joint exercises. Such as: BENCH PRESS, SITTING DUMBBELL PRESS. And if you also do a large number of exercises purely for the triceps. Then, instead of development, we will get overwork of this muscle. Which can lead to a series of injuries. Therefore, everyone chooses several of the most effective exercises for themselves. But for some reason, many people avoid bending arm extensions. Most likely because it looks too light and ineffective.

Bend your arms at the wrists. The best exercise for the forearm

In gyms, few people exercise their forearms, since they are involved in all exercises that involve the arms.

But there comes a moment when the forearms begin to lag behind the shoulder part of the arms in development. This looks disproportionate, and in such a situation you need to think about increasing the muscles of the forearm.

And one of the most common exercises is dumbbell wrist curls.

This exercise is an isolation exercise and works the forearm flexor muscles. It can be done in several ways. He sat down on the bench and leaned his elbows on it, his hands hanging over the edge of the bench. Or the same option, but we rest our elbows on our legs and hang our hands from our knees. We will consider the first option, which is technically easier to implement.

Technique for performing wrist curls with dumbbells:

1. Take dumbbells in your hands. Sit down next to the bench.
2. Place your elbows on the bench, at such a distance that your wrist joints hang over the edge of the bench.
3. While inhaling, slowly lower the dumbbells to the lowest point.
4. Then, as you exhale, bend your wrists, thereby lifting the dumbbells up.
5. Having fixed them at the top point, repeat the bending for the required number of repetitions.

Muscles involved in the exercise

Features of wrist curls:

• You should not perform this exercise at the beginning of your workout, as your forearms will get tired and you will not be able to effectively train your arms.
• Perform the movement smoothly, without jerking, controlling the weight of the dumbbells at each point of the exercise.
• Don't lift your elbows off the bench.
• Perform this exercise with high repetitions, 15 to 20 times.

If you don't feel comfortable performing wrist curls with dumbbells, then you can try this exercise with a barbell. Perform different variations of this exercise and choose one that suits you.

In which you will work out the muscles of the forearm as much as possible.

Also, by combining this exercise and wrist extension with dumbbells, you can fully work out your forearms.

Source: https://www.body-builder.info/sgibanie-ruk-v-zapyastyax-s-gantelyami-xvatom-snizu/

Recommendations for implementation

1. When performing bent-over extensions, do not move your elbows to the side. Try to keep them as close to your body as possible.
2. Be sure to pause at the extreme points of the exercise. This will help you concentrate on the movement itself. And it will not give you the opportunity to turn extension into swings.
3. When returning the arm to its original position, there is no need to completely bend the arm at the elbow joint. This will take the pressure off your triceps and transfer it to your biceps. It is enough to maintain a 90° angle at the elbow.
4. The movement should occur only at the elbow. If you engage the shoulder joint, the exercise will turn from extension to bent-over row.
5. Bend your arm slowly, controlling the weight. And we extend it twice as fast, using the force of the triceps.
6. The lower the torso tilt, the more you need to raise your elbows up. This technique will be less comfortable. And this may cause pain in the shoulder joint. Therefore, we lean forward almost to parallel with the floor.
7. Don't use heavy weights. Because of this, the execution technique will suffer greatly. Therefore, you will not get any results.

Common mistakes

The pace is too fast . Some beginners try to perform this exercise as quickly as possible. Unfortunately, few people know that due to speed, flexion becomes easier, so it becomes less effective for the muscles of the forearms. In addition, any sudden movement can harm the health of ligaments and joints, so it is better to do bending at a moderate pace.

Improper breathing . When the barbell rises using the strength of your wrists, you need to exhale, and at the lowest point of the amplitude, inhale. This will allow the muscles to gain additional strength, which will help complete the exercise.

Rounded and flexible back . Beginner athletes who have a weak back often allow it to be rounded. Because of this, posture becomes uneven, and the lower back begins to receive additional stress. In this exercise, it is important to become as straight as possible so that the back muscles are completely excluded from the work. It is also important to remember that you should not help yourself with your back and legs during bending. This is not only ineffective, but also very dangerous.

Exercises for the triceps muscles have their own characteristics and subtleties, knowing which you can work more efficiently.

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No warm-up . Athletes prefer to ignore making circular movements with their wrists. Before bending the barbell behind your back, it is very important to stretch your wrists well, otherwise they will not be ready to work with weights.

• That awkward feeling when a girl's forearm is even bigger than his biceps