Barbell wrist curls

 Purpose of exercise: TO DEVELOP THE INSIDE (FLEX-OR MUSCLES) OF THE FOREARMS. Heavy barbell curls make the forearms work very hard, but wrist curls allow you to more fully isolate these muscles. Execution: you take hold of a barbell with an underhand grip, hands close together. Straddle a bench with your forearms resting on the bench but with your wrists and hands hanging over the end, elbows and wrists the same distance apart. Look your knees in against your elbows to stabilize them. (2) Bend your wrists and lower the weight toward the floor. When you can’t lower the bar any further carefully open your fingers a little bet and let the weight roll down out of the palms of your hands. Roll the weight back up into your hands, contract the forearms, and lift the weight as high as you can without letting your forearms came up off the bench. Forearms like calves, need a lot of stimulation to make them rears bum.



                                   Reverse wrist curls with dumbbells 

Reverse curls work the forearm extensors. Using dumbbells, you ensure that each side of the body will work up to its own capacity, with no help from the other. Reverse wrist curls with dumbbells—starting position

Reverse wrist curls with dumbbells—end position.