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 for targeting the forearms. It involves sitting on a bench with your forearms resting on your thighs, holding a barbell with an underhand grip. As you curl your wrists upwards, you engage the muscles in the forearms, particularly the flexors. This exercise isolates the forearm muscles, helping to improve grip strength and forearm size. The required equipment for this movement is a barbell, and it focuses solely on the forearms with no significant secondary muscle involvement.
How to Perform
Start by holding a barbell with a supinated grip (palms facing upwards), ensuring your hands are positioned about shoulder-width apart.
Sit on a flat bench with your forearms resting on the bench, allowing your wrists to hang slightly off the edge.
Keep your elbows stationary and bend only at the wrists, allowing the barbell to lower as much as possible, which will serve as your starting position.
Gradually curl the barbell upwards using only your wrists, focusing on contracting the forearm muscles at the peak of the movement.
Pause for a brief moment at the top, then slowly lower the barbell back to the starting position in a controlled manner.
Continue for the desired number of repetitions, maintaining a steady and controlled tempo throughout the exercise.
Tips
Maintain a slow and controlled pace throughout each repetition, ensuring that you take your time during both the lifting and lowering phases.
At the peak of the movement, pause and contract your forearms for a two-count to increase the intensity of the exercise.
Ensure a complete range of motion by letting the barbell descend as far as possible at the bottom of the movement, fully stretching the forearm muscles.
How Not to Perform
Avoid Using Momentum: Do not swing your arms or wrists to lift the barbell. Keep the movement controlled and deliberate to prevent wasting energy and ensure the forearm muscles are properly engaged.
Do Not Overgrip the Bar: Gripping the bar too tightly can cause unnecessary tension in your hands and forearms. Maintain a firm grip, but avoid excessive tightness that could distract from the target muscles.
Do Not Use Your Elbows: Keep your elbows fixed in place. Do not allow them to move or assist in the movement. The exercise should isolate the wrists and forearms.
Avoid Arching the Back: Keep your back neutral and avoid leaning or arching it. Overextending your back can cause strain and take focus away from the forearms.
Do Not Rush the Movement: Perform each repetition slowly, especially when lowering the barbell. Rushing through the exercise can reduce the time under tension, which is essential for muscle growth and effective targeting of the forearms.
Avoid Excessive Weight: Lifting too heavy a weight can compromise your form and lead to injury. Choose a weight that allows you to perform the exercise with proper technique and focus on the target muscles.
Do Not Let the Wrists Drop Too Quickly: When lowering the barbell, resist the urge to drop it quickly. Instead, lower it in a controlled manner to maintain tension in the forearms and prevent unnecessary strain.
Do Not Forget to Breathe: Avoid holding your breath during the exercise. Breathe steadily throughout the movement to maintain proper oxygen flow and support your muscles during the effort phase.
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.
