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Other articles in this series looked at a number of exercises, mainly from the
perspective of developing a comprehensive muscle building program. Sometimes we
take things for granted, especially when it comes to performing the basic
exercises that constitute the core of most bodybuilders' training regimes.
It is useful, therefore, to describe in detail the processes involved in
actually doing these exercises. This will help beginners to start out using the
correct techniques before moving on to potentially more dangerous heavy
weights. If it also helps more experienced lifters to redress some of the
little faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the wrist curl.
MUSCLES TARGETED: flexor carpi radialis, flexor carpi ulnaris
STARTING POSITION
Sit on the edge of a bench.
Grasp the bar with a closed supinated grip at a width of roughly 8 to 12
inches.
Position the feet and legs parallel to each other with the toes pointing
straight ahead.
Lean forward placing the forearms and elbows on the thighs.
Move the wrists forward until they extend just beyond the patellae.
Allow the wrists to extend and the hands to open so that it is only the
fingertips holding the bar.
UPWARD MOVEMENT
Raise the bar by flexing the fingers and then the wrist.
Flex the wrists as far as possible without moving the elbows or forearms.
DOWNWARD MOVEMENT
Allow the wrists and fingers to slowly extend back to the starting position.
Repeat or finish set.
Richard
Mitchell is the creator of the bodybuildingadvisor.com website that
provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Exercises to learn more about the issues covered in this
article.
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