Martial artists and bodybuilders are both interested in developing huge forearms. You need them for gripping heavy weights or for many aspects of combat. One of the best ways to develop a big and strong set of forearms is to work with the reverse wrist curl.
How to do proper forearm reverse wrist curls
In this post I will talk about how to correctly do the reverse wirst curl. I have seen all sorts of variations to this exercise; some of them good, some of them bad.
In my years of training martial arts and bodybuilding I have developed a few tricks that allows you to get the most out of this basic exercise.
1. Pick the right weighted barbell
First you need to get the right weighted barbell. If you go to heavy you will not be able to do the curl properly and run the risk of damaging your wrists. If it is too light it will not do the job. I am to get a weight that will allow me to do about 5 to 8 reps per set.
2. Get the right height seat
You want to be sitting on a seat that allows your arms to be on a downward sloap slightly. At the minimum your forearms should be parallel to the ground. This is important.
3. Do closed handed curls first
The main bulk of the reverse wrist curl is done by holding the weight with your palms facing up and then curling your wrist up towards your forearm. You then slowly allow the weight to drop back down to the bottom and curl it back up. Make sure it is nice and slow and you feel the contraction.
4. Then move down the fingers
Once you cannot do anymore reps like this you should allow the weight to roll down to the tips of your fingers. Once it is down the bottom roll it back up again just using your fingers. The fingers are interconnected with the forearms and any work they do works the forearms as well. This is my number one tip for taking the reverse wrist curl to the next level.
Conclusion
Give the forearms some extra attention on your biceps day. The exercises and muscles worked are similar so it is a good day to give them a run. Make sure you push them hard and stretch them out as often as you can. Safety first!
Image from illpumpyouup.com
October 15th, 2007 at 10:22 pm
I never knew there was this much to doing wrist curls but I guest even being a personal trainer you still don’t know everything. Great job with this blog and keep it out.
October 16th, 2007 at 1:11 am
Thanks!
November 29th, 2007 at 2:14 am
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