The
wrist curl is a very effective forearm exercise
- it's a classic for very good reason...it works!
But
if there's one thing I've discovered in my years
of training, there is ALWAYS a better way to do
even the most common and effective exercises.
The Wrist Curl is no exception.
To
do this unique variation of the wrist curl, you're
going to need two dumbells, a flat bench and another
raised surface (it can be another bench, a chair,
a machine or even the rails of a power rack -
it should be the same height or a little higher
than the bench you're using). I will use a chair
as the example for this exercise.
Use
a weight you could do about 12 to 15 reps with
on regular dumbell wrist curls. Place the bench
about 3 feet in front of the chair - when you
see how the exercise is done, you'll be able to
adjust how far apart you place the bench and chair.
The bench should be perpendicular to the chair
as you'll be doing the wrist curl exercise with
your forearms across the WIDTH of the bench.
Stand
between the bench and the chair - you should be
facing the bench. Pick up your two dumbells. Rest
your forearms on the bench with your palms facing
up, and kneel down in front of the bench, just
as though you were about to do a wrist curl. I
prefer to set the forearms on the bench just far
enough apart so that the dumbell ends are pressed
together during the exercise. I find this helps
increase the force you're able to generate during
the exercise.
So
now you're kneeling in front of the bench, your
wrists are extended down and you're about to do
a wrist curl. STOP! Here's the trick. You're going
to set your feet up on that chair behind you!
When
your feet are up on the chair, keep your body
completely tight and straight. Let your bodyweight
lean forward and down onto your forearms. Bend
your elbows so that they are as bent as they can
be and your entire bodyweight is leaning forward
and supported on your forearms.
NOW
start doing wrist curls. You'll find, with your
forearms not only performing the wrist curl movement
but also supporting your bodyweight AND with the
elbows in the completely flexed position, your
forearms will get a MUCH harder workout than with
just plain wrist curls alone.
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This picture
demonstrates how to get set up for the
Leaning Wrist Curl.
Set a chair
about 3 feet back from the bench, set
your forearms on the bench and brace your
body straight.
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Move
your mouse on and off the picture to see the exercise
in action.
I recommend
that you do this exercise with dumbells rather
than a barbell simply because dumbells allow your
wrists and forearms greater freedom of movement
to not only find their best path for the exercise
but also to increase the stabilizing requirement
as you're leaning down onto your forearms. Barbells
just lock you into the movement too much.
Use
this exercise at the end of your workouts - don't
do it first or your forearms will be exhausted
and you won't be able to grip as well during your
workout. It's a killer forearm exercises that
takes full advantage of your biomechanics and
anatomy to place greater tension on the forearm
muscles.
Word
of advice, don't try and do anything that requires
any degree of fine motor control in your hands
for at least a few minutes after you're done (like
writing in a training log). Your forearms will
be trashed and your handwriting will end up looking
like mine on a good day!
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