We teach you how to do thousands of exercises! This will work more the front muscles in the forearm. How to do the Standing Wrist Curls Grab a barbell from behind you by reaching your arms back and using a underhand grip. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Curl the weight up, starting with your fingers and then your wrists, until your wrists are flexed and your hands are as close to parallel with the floor as possible. If you have a set of adjustable dumbbells or a set of fixed dumbbells, this weight lifting exercise will be quick and easy to setup. Curl the bar up by flexing your wrists as high as you can. When you return to the start position, allow the barbell to roll all the way down into your fingertips … I don't need or want bulk! Learn how to get order discounts and FREE fitness gear! This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. Isolating the forearms, a standing barbell wrist curl is of great benefit to anyone carrying out lifting motions, either in the workplace or in competitive settings. Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement. Stand straight up with your feet shoulder width apart and look straight forward. Join 500,000+ newsletter subscribers! Ideally, it should be done in combination with the “reverse wrist curl” (also called wrist extension) to ensure equal development of the wrist flexor and wrist extensor muscles. The ideal hand spacing is shoulder width or slightly narrower. newsletter subscribers! You can have all the upper body strength in the world, but if your hands and forearms aren’t strong enough to deliver that strength to the baseball bat, tennis racket, hockey stick, barbell, or whatever else you’re trying to move, it’s not worth very much. Wrist curls are done using either a supinated or a pronated grip. Use an open grip, with your thumbs on the same side of the bar as your fingers. Copyright © 2014-2020 BodybuildingWizard. PH: 1-800-537-9910 One advantage of a thumbless (thumbs under the bar) grip is that it allows you to lower the bar farther, increasing the range of motion. With such a narrow grip, it takes practice to keep the bar in balance as you raise and lower it. Your forearm workout should include a standing barbell wrist curl (or seated variation)  in combination with the reverse wrist curl  (also called wrist extension) to ensure equal development of the wrist flexor and wrist extensor muscles. Bending only at the wrists, let the barbell drop as far as possible. All four versions are very similar as far as their muscle focus; try them all to discover which one is the most comfortable and works the best for you. Behind the Back Standing Barbell Wrist Curl. Powered by WordPress. You can do this with dumbbells, yes. By moving only your wrists, you isolate your forearm muscles. Web page addresses and e-mail addresses turn into links automatically. Pause, and then slowly lower the barbell back to the starting position. Your hands should be placed around shoulder width apart. If you move your entire arm, you get help from other muscles. The form collects name and email so that we can add you to our newsletter list for project updates. The wrist curl is great for strengthening your wrist muscles. Higher rep, lower weight is always a good rule of thumb for toning. It doesn't take heavy weight to make this exercise effective. Grip strength is vital in certain sports – tennis, softball, and rock climbing, for example. It is therefore an isolation exercise. Muscle & Strength, LLC Add weight gradually so that you don’t strain your wrists.