Wrist Curl Technique

[Roark]

A friend of mine, who appears here as 'the reverend' [don't ask]

joined the gym where I train. He asked for some help on wrist curls

so we went to the gym yesterday.

He had been using 95 pounds for his heavy set (actually four sets of five reps or so). We tried using the progression method that has been working for me, as well

as moving his wrists closer to his knees (he had them about two inches forward

of where they should be).

He got ten reps with 115, and will be progressing nicely, I suspect because of his

determination.

He has not posted in a while, but I think he plans to return because I mentioned that this is THE place for grip knowledge- and that you guys know more about the other aspects of grip than do I. If he does not post, I'll keep you informed as he

progresses.

[Guest chips]

Thats pretty awsome!! I just got into barbell wrist curls. Up till know I always just stuck to dumbells and not much weight ( 35-40 lbs). But lifting with the barbell its amazing how much more I can lift. However I find that it depends on the ROM I use. I've got up to 100 lbs. but i can do more if I shorten the movement.

[Roark]

If I may suggest- use full ROM for what the WRIST does- not what the

fingers do. Make a fist (without holding a bar) and see what your ROM is, then

unfurl the fingers- there is no additional ROM, so if you perform wrist curls

and unfurl your fingers your wrist is the benefitting, but danger is increasing.

Just my preference.

[Jedd Johnson]

That is a good point Roark. Thank you.

Jedd

[Guest chips]

are you guys doing the curls with your hands touching? I've been doing them with my hands placed at a very wide angle. I just watched the video of the guy curling some insane weight, then I noticed he's got his hands together. I think I'll give that a try wednesday. I've allready fried my arms today doing wrist wrollers with 45# and wrist curls maxing out at 100#. And that ROM sucked,so obviously, i should taper it back.

[Roark]

I cannot perform wrist curls with my hands touching (if that means

the forearms must be parallel).

My shoulders are way too broad to allow that position (JUST KIDDING!)

That bothers my inner elbows too much, - my hands are about 15"

apart and my elbows about 13" apart.

[Guest wells]

I have always placed my forearms on a bench while sitting (straddling the bench) behind hunched over with my wrists just hanging over the edge. Is it better to place your arms on your thighs and knees as you have described?

I also don't unfurl the fingers as it only works the extensors and is not part of working the wrist. In think it is wasted energy that could be used to bang out another rep or two.

[Roark]

The over the knees position has the advantage that you

can sit on a pad and thus have your thighs on a decline

which works the forearms better, in my opinion. But I find

I can use more weight over the bench than over the knees,

and good isolation is present.

Variety.

[Guest wells]

Yes, isolation is the key factor in this exercise, as well as in hammer leverage bar training.

[Guest chips]

Thanks I'll try some that way tomorrow