Wrist Forearm Exercises: The Seated Reverse Barbell Wrist Curl
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Sit down on a bench and place your forearms onto your mid-thighs. Grab the barbell with your palms facing down (reverse grip) at shoulder-width apart. This is your starting position.
Curl the weight up as far as the natural range of motion in your wrists allows. Then curl/lower the barbell back down as far as you comfortably can. Finally, repeat this entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't allow the barbell to jerk your wrists down as this may result in injury; always be in total control of the barbell
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This exercise is a classic forearm muscle-building exercise. The key to executing this movement properly is not allowing your forearms to wobble about while on top of your legs. You have to find a way to keep your forearms as fixed as possible when performing this movement. Thus, spend a few moments adjusting your arms properly on your legs and do a few practice reps with a light barbell to find that perfect comfort zone.
Furthermore, this exercise requires a strong grip. If you feel that the barbell is slipping out of your palms you can either use a lighter barbell or use wrists straps that will help you have a more secure grip on the bar.