Barbell Wrist Curl Over Bench overview
The Barbell Wrist Curl Over Bench is a targeted forearm exercise designed to strengthen the muscles responsible for wrist flexion. This exercise is effective for developing forearm strength and improving grip. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Barbell Wrist Curl Over Bench in your forearm training routine.
The Barbell Wrist Curl Over Bench primarily targets the muscles involved in wrist flexion, including the flexor carpi radialis and ulnaris.
Barbell Wrist Curl Over Bench – how to perform
- Step 1: Sit on one end of a flat bench with your forearms resting on the bench and your wrists hanging over the edge.
- Step 2: Hold a barbell with an overhand grip (palms facing down), allowing the barbell to rest on your fingers.
- Step 3: Inhale and curl the barbell upward by flexing your wrists, bringing your knuckles towards your forearms.
- Step 4: Hold the contracted position for a brief moment, feeling the contraction in your forearm muscles.
- Step 5: Exhale and slowly lower the barbell back down, allowing your wrists to extend.
Perform each repetition with controlled movements, focusing on the engagement of the forearm muscles.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Maintain a neutral wrist position throughout the movement.
- Control the descent and ascent of the barbell to maximize muscle engagement.
- Use a weight that challenges you while allowing for proper form.
- Perform the exercise with a smooth and controlled motion.
Variations
- Seated Barbell Wrist Curl Over Bench: Perform the exercise while seated for added stability and focus.
- Alternating Barbell Wrist Curl Over Bench: Perform the exercise in an alternating fashion, focusing on one arm at a time.
- Reverse Barbell Wrist Curl Over Bench: Perform the exercise with an underhand grip (palms facing up) to target different muscles.
- Wrist Roller Exercise: Use a wrist roller device to target the forearms in a dynamic and continuous manner.