Reverse Wrist Curl

James Tindall, PhD — Mon, 12 Dec 2016 22:58:06 +0000

Sit with your forearms resting on your thighs or on a flat bench. Take an overhand grip on the bar or dumbbells with your arms passively flexed, i.e., flexed just enough to hold the weight.

1. Curl your wrists back toward you as far as you comfortably can.

2. Return to the starting position for the next repetition.

Notes: This is an excellent movement for strengthening the wrist extensor muscles.

Close Grip EZ-Bar Curl

James Tindall, PhD — Mon, 12 Dec 2016 22:33:35 +0000

1. Standing – while holding an E-Z curl bar by the closer inner handle (close grip). Your palms should be facing forward and tilted slightly inwards, following the shape of the bar. This is the starting position.

2. Curl the weight forward and upward while contracting your biceps as you exhale. Your upper arm should be kept stationary; make sure that only your forearms move.

3. Continue curling forward until your biceps are fully contracted. The bar should be at shoulder level at this point. Hold this position for a second and squeeze your biceps hard.

4. Slowly bring the bar back to the starting position as you inhale.

5. Steps 1-4 for subsequent reps.

curl – My Health and Fitness

Reverse Wrist Curl

Close Grip EZ-Bar Curl