Wrist Curl


		Workout Routines

• Back Squat

• Barbell Curl

• Bench Press

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• Dumbbell Back Raise

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• French Press

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• Pullover

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• Pushup

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• Romain Deadlift

• Shrug

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• Sit-up & Crunch

• Snatch

• Snatch Pull

• Upright Clean

• Upright Row

• Upright Snatch

• Wrist Curl


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• Planning Aerobic Exercise

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• Progressive Resistance

• Training Cycles and Periodization

• Warm-up and Cool-Down

• Weight Resistance and Movement


		Wrist Curl

Author: Steven R. Zeigman WPS, AAT, former World Weightlifting Champion

FOREARMS (Beginner/Advanced)

Stand by the edge of a bench or chair, with a barbell on the floor in front of you. Rotate your shoulders backward so that your palms face out. Bend over and grip the bar at wider than shoulder width. Take a 3/4 breath. Use your legs and back to sit down on the bench or chair, while your arms lift your forearms onto your thighs. Your hands should extend beyond your knees. Release and take another breath. Now relax your grip and slowly roll the barbell down your hands until it is held only by your fingertips. When you feel the stretch, tighten your grip and contract the muscles of your inner forearms, curling the bar and your wrist back up. Hold momentarily, and slowly roll the barbell down again.