Barbell Wrist Curl (Over Bench) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Wrist Curl (Over Bench) is an effective exercise designed to target the forearms, specifically focusing on strengthening the wrist flexors. To perform the exercise, you’ll sit on a bench with your forearms resting on your thighs, holding a barbell with both hands. As you grip the barbell, allow your wrists to drop toward the floor, then curl your wrists upward, focusing on a controlled movement. This exercise isolates the forearm muscles, enhancing grip strength and wrist endurance. It requires only a barbell and can be easily incorporated into a strength training routine.
How to Perform
Start by holding a barbell with a supinated grip (palms facing upwards), positioning yourself in front of a flat bench. Your hands should be spaced approximately shoulder-width apart.
Place the backs of your forearms on the bench, ensuring your wrists hang just over the edge.
With your wrists fully extended, allow the barbell to drop down as far as your range of motion permits. This is the starting position for the exercise.
Using only your wrists, curl the barbell upward towards your body, focusing on contracting the forearm muscles at the peak of the movement.
Hold briefly at the top, then gradually lower the barbell back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions, ensuring smooth, deliberate motion throughout to avoid using momentum.
Tips
Perform each repetition with a slow and controlled tempo, focusing on the movement rather than rushing through it.
At the peak of the movement, pause for a brief moment and consciously squeeze the forearm muscles for a count of two to increase the intensity.
Ensure you utilize the full range of motion by allowing the barbell to lower as deeply as your wrists can comfortably extend at the bottom of the movement.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to lift the barbell. Keep the movement slow and controlled to ensure that the focus remains on the forearm muscles and to prevent unnecessary strain on other parts of the body.
Don’t Overextend Your Wrists: Avoid allowing your wrists to drop too far down beyond a comfortable range. Overextending can put undue stress on the wrist joint and increase the risk of injury.
Keep Elbows Stable: Do not let your elbows move during the exercise. Keep them fixed on the bench to isolate the forearms and prevent any unnecessary engagement of the upper arms or shoulders.
Don’t Rush the Reps: Avoid speeding through the repetitions. Each movement should be deliberate, with a full range of motion, to maximize muscle activation and minimize the risk of strain.
Don’t Use Excessive Weight: Lifting too heavy a weight can compromise form and lead to injury. Choose a weight that allows you to perform the exercise with proper form throughout the set without sacrificing control.
Avoid Holding Your Breath: Don’t hold your breath during the exercise. Breathe steadily and consistently to maintain oxygen flow to the muscles, which is essential for endurance and muscle engagement.
Don’t Allow Your Wrists to Collapse: Keep your wrists straight throughout the movement. Avoid letting them collapse forward or backward, as this can lead to strain and limit the effectiveness of the exercise.
Avoid Excessive Grip Tightness: While it’s important to grip the barbell firmly, don’t squeeze the bar too tightly. Excessive grip tension can lead to forearm fatigue too early in the set, reducing the focus on the targeted muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
