Barbell Wrist Curl

Directions:

Preperation/body position

1. Load bar with correct weight. Put on safety collars.
2. Sit on bench, with thighs in front of you.
3. Grasp bar with an underhand grip, and rest forearms on thighs with wrists overhanging past knees.

Excution/Movement

1. Extend wrist, allowing barbell to descend, then allow barbell to roll down fingers.
2. Grip barbell back into a firm grip, then flex wrist upwards to peak contraction.
3. Repeat for desired amount of repetitions.

Comments

This wrist flexion isolation exercise will successfully recruit the wrist flexors of the forearm.

Shoulder width grip is usually sufficient, but experiment to see what width is most friendly on the wrist, if necessary.

For hypertrophy 25+ reps will likely yield the best results, providing optimal time under tension for type i fibres. This will provide adequate stimulation for hypertrophy to occur.