🔥 WRIST EXERCISES FROM CURLS

🚨 Behind-the-back barbell (Cable) wrist curl

✅ Exercise details

• Target muscles: Wrist Flexors
• Synergists: None
• Mechanics: Isolation
• Force: Pull

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✅ Starting position

1. Set a loaded barbell on a squat rack at glute height.
2. Stand with your back to the rack and grasp the barbell using a shoulder-width pronated (overhand) grip.
3. Dismount the barbell and take a few steps forward.
4. Allow the barbell to roll down a little into your fingers.
5. To get the barbell to Step 3, you could also just lift the barbell from the floor (could be tricky for some people) or ask a training partner to hand it to you from behind.

✅ Execution

1. Keeping your elbows slightly bent, exhale as you slowly raise the barbell by first clenching your fists so that the barbell is raised into the palms of your hands and then flexing your wrists.
2. Hold for a count of two.
3. Inhale as you slowly lower the barbell to the starting position.
4. Repeat for the prescribed number of repetitions.

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🚨 Reverse Barbell Wrist Curl Exercise

✅ Exercise details

• Target muscles: Wrist flexors
• Synergists: None
• Mechanics: Isolation
• Force: Pull

✅ Starting position

1. Holding a dumbbell in each hand, sit on a bench or chair.
2. Rest the backs of your forearms on your thighs, with your wrists extending off your knees. Your palms should be facing upward.
3. Open your hands a little and allow the dumbbells to roll toward your fingers.

✅ Execution

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1. Exhale as you slowly close your hands and curl the dumbbells upward by flexing your wrists.
2. Hold for a count of two.
3. Inhale as you lower the dumbbells to the starting position and open your hands a little to allow the dumbbells to once again roll towards your fingers.
4. Repeat.

🚨 EZ bar reverse curl

✅ Exercise details

• Target muscle: Brachioradialis
• Synergists: Biceps Brachii, Brachialis
• Mechanics: Isolation
• Force: Pull

✅ Execution

1. Keeping your elbows against your sides, exhale as you flex your elbows and raise the EZ curl bar towards your shoulders until your forearms are vertical.
2. Hold for a count of two and squeeze your biceps.
3. Inhale as you lower the EZ curl bar to the starting position in a controlled manner.
4. Repeat.

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✅ Comments and tips

• Keep your body rigid and your elbows against your sides. Only your forearms should move.
• Unlike what most people think, the EZ bar reverse curl targets your brachioradialis, not your biceps brachii. The reason is that holding the bar using a pronated grip puts the biceps brachii into a position of mechanical disadvantage, which forces the brachialis and especially the brachioradialis to work harder.
• The EZ bar reverse curl is great for building both your forearms and upper arms.

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🚨 Weight plate reverse curl exercise

The reverse plate curl exercise uses free weight plates to isolate the bicep and build bigger arms.

• Main Muscle Group : Biceps
• Detailed Muscle Group : Traps
• Other Muscle Groups : Forearm

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🔥 Steps : 

1.) Start off standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

2.) Grab a plate in your hands with an overhand (palms down) grip at the 11:00 and 1:00 o’clock position.

3.) Keeping your elbows and arms at your side, curl the slowly up towards your head, squeezing and isolating the bicep muscle.

4.) Slowly return to the starting position.

5.) Repeat for as many reps and sets as desired.