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May 23rd, 2023 5:04 PM Mr. Q Categories: Barbell

Type:

Equipment:

The barbell back wrist curl is an exercise that primarily targets the muscles of the forearms, specifically the wrist flexors. It helps to strengthen and develop the muscles responsible for wrist flexion, which is important for gripping and lifting movements. This exercise involves holding a barbell with an overhand grip and curling the wrists upward against resistance.

Possible Stretches to do prior to exercise:

• Wrist extensor stretch
• Forearm stretch

Warmups to do prior to exercise:

• Perform wrist circles in both directions to warm up the wrists.
• Do a few sets of wrist curls using lighter weights or resistance bands to warm up the forearm muscles.

How to select the proper weight: Start with a light weight or even just the barbell if you’re a beginner. Gradually increase the weight as you become comfortable and confident with the movement. Choose a weight that challenges your forearm muscles without compromising your form and technique.

Proper form:

1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands shoulder-width apart.
2. Rest your forearms on a bench or your thighs with your palms facing down and the backs of your hands resting on the barbell.
3. Allow your wrists to extend, allowing the barbell to roll down towards your fingertips.
4. From this starting position, curl your wrists upward by flexing them, pulling the barbell towards your forearms.
5. Squeeze your wrist flexors at the top of the movement, then slowly lower the barbell back down by extending your wrists.
6. Repeat the movement for the desired number of repetitions.

How to reduce the difficulty: To make the exercise easier, you can:

• Use a lighter weight or even just the barbell.
• Perform the exercise with a wider grip on the barbell, which can provide more leverage and reduce the load on the forearms.

How to increase difficulty: To make the exercise more challenging, you can:

• Gradually increase the weight you’re using.
• Perform the exercise with a narrower grip on the barbell, which can increase the resistance on the wrist flexor muscles.

Reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 5-10 minutes