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A wrist curl is an isolation exercise that can be performed by using barbells or dumbbells. There are various variations of this exercise that can strengthen the forearm muscles. Before performing this exercise, it is advisable to perform at least 5 to 7 minutes of warm-up exercises. You could use the exercise bike, treadmill, or the cross trainer for your warm-up routine. Perform light exercises or work out on light-intensity settings so that you have energy for your workout routine. Maintaining correct form and following right technique for the exercises is very important to get good results and avoid muscle soreness. Proper diet and rest is required for strengthening the muscles. Judicious use of the right bodybuilding supplements will also help you reach your goals faster.

Wrist Curl With the Barbell
  • Sit on a flat bench and grip a barbell shoulder-width apart, with your palms facing up.
  • Place your feet on the ground slightly wider than shoulder-width apart.
  • Your arms should be resting on the thighs, with the wrists hanging on the edge of the knees.
  • Inhale slowly and roll your wrist down, making sure you have a good grip on the bar.
  • Go all the way down and then roll your wrist back up.
  • Hold for 1 count and perform the desired number of reps.
  • Exhale as you bring the barbell up.
Wrist Curl With the Dumbbell
  • Sit on a flat bench with your feet firmly planted on the floor slightly wider than shoulder-width apart.
  • Hold a dumbbell in each hand and place your arms on the thighs.
  • Your palms should be facing you, with the wrists at the edge of the knees.
  • Lower the dumbbells as far as you can and then bring them back up.
  • Concentrate on your forearm muscles as you do this exercise.
  • Curl the dumbbells all the way up and hold the position for 1 count before lowering the dumbbells back down.
Behind the Back Wrist Curls
  • Hold a barbell behind your back, with your arms shoulder-width apart.
  • Your palms should be facing away from the body.
  • Stand straight with your feet shoulder-width apart and look straight ahead.
  • Exhale as you curl the wrist upwards, bringing the bar as high as possible. Hold the position for 1 count.
  • Inhale as you roll your wrist back down.
  • One important thing to remember is that you shouldn't move the shoulder or arms while performing this exercise. You should only move your wrist and hands.
If you want to strengthen your forearms, do include the aforementioned exercises in your workout routine. It would be best if you first perform this exercise under the supervision of a fitness expert.