Enhancing Skills

Wrist rotation

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The barbell wrist rotation exercise targets the muscles of the forearms, specifically the wrist flexors and extensors. It helps to improve wrist mobility, flexibility, and strength. This exercise involves holding a barbell with both hands and rotating it in a controlled manner to work the muscles of the forearms.

Possible Stretches to do prior to exercise:

  • Wrist flexor stretch
  • Wrist extensor 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 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 allows you to maintain proper form and control throughout the exercise.

Proper form:

  1. Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
  2. Start with your arms extended in front of you, parallel to the ground.
  3. Keeping your elbows stationary, slowly rotate the barbell upward by flexing your wrists.
  4. Pause briefly at the top, then slowly rotate the barbell downward by extending your wrists.
  5. 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 forearm muscles.

Reps:

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

Estimated time for exercise: 5-10 minutes

Body Group:

Arms

Muscle Group(s):

Forearms

Muscles used:

Primary:

Forearm Flexors

Secondary:

Forearm Extensors

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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