Wrist curl progress

[Roark]

Lately my wrist curl progress has been stalling;

probably too heavy too often. I am fiinding better

results if I wrist curl every fourth day- I used to make

progress by training heavy every other day! The aging

process, what would life be without it! That's right: death.

Anyway this morning I got three reps with 185, so

probably I will stay lighter and get many more reps-

another change from days gone by. I did a set of

6 reps with 70 lb dumbells, which is much easier than

a set of  140 with a barbell.

Anyway, in the next eight weeks I need to get to

my goal of 200 x 6.

[Guest CalvinP]

I used to work on the wrist a lot. I was into arm-wrestling for fun. But I am not sure using full range motion helps you much. It's good to build the forearm that way. As far as making it strong it's not! in my opinion to do wrist curl full range motion. I knew this guy who was heavy weight world-champ arm wrestler. He did use wrist curl, but it was a very very short range pump. In fact his wrist moved about 1- 1.1/2" But he has handled up to 200 # dumbell one hand. To make the wrist stretch all the way for full range motion is asking for trouble, if you go heavy repeatedly. Resting is important, I'd hurt my wrists back then, and it took 8 months to heal.

I also did cable wrist curl on the bench. Get a bench and place it under the cable cross-over machine. Bring the handle down to the bench and just roll your wrist the same time your forearm goes down on the bench, keep pinning the elbow to the bench. Good luck with your training.

[Roark]

CalvinP,

Thanks for the tips, which, it happens, I have been

doing. Allowing the wrists to go back all the way under

heavy load is an efficient way to injure them, and I have

also found s-l-o-w healing time after such an injury. And,

allowing the fingers to unfurl is even more dangerous.

Using a thick bar for wrist curls prevents the unfurling.

The cable wrist curls give a different feel and I do them

two-handed for warmups sometimes- the weight stack is

about 260 lbs (130 lbs with the two pulleys), so one-

handed there is plenty of weight for me.

Sometimes standing wrist curls this way: Assume a

position with the bar in front of the body with a

French grip (palms facing thighs), lean slightly forward so the bar will not run the thighs, and wrist curl the bar upward

with NO body or arm swinging, pause at the top. More

effective with thumbs on same side of bar as are the fingers.

200 lb dumbell wrist curl with one hand! Simply amazing to me.

[Guest CalvinP]

The guy who did 200 lbs wrist curl name is Les Rollman. He is super strong heavy weight in arm-wrestling (a pro). His wrist movement is shallow (1-1.1/2"). Because in wrestling if you can bend your opponent wrist toward your side that little, meaning you gain a huge advantage. He also used the leg curl apparatus of a bench (for hamstring curl) and load it up to 400 lbs, then he would do two arms curl to move it up (wrist only no hand) while seating on the bench hunch-over (there was a thick wood block under his feet for support). Movement was only 1-3" . Interestingly enough Les also works on his fingers and palms without awareness of grip power. His fingers N palms were very thick as a result

Remember those ESPN wrestling match by the NFL players? He used to coach those guys before the tv match. None of them can even come close to his level