Matthew Magnante is the senior writer for Fitness Volt. Wrist curls can also be used as a pre-exhaust method before you do biceps curls. Set the pins on a squat rack so that the barbell is at the height of your hands. 0:27. Not to mention, not everyone prefers using cables or doing it with their arms positioned in front of their body. It’s also important to note that a lot of people prefer this variation if curling with the hands pronated while standing position. Then, bend down and grab the barbell with a shoulder-width grip and stand up straight. The 12 Best Strength Training Exercises for Runners, Breaking Bench: What You Need to Know About the Bench Press, 6 Methods To Help You Cut Weight For Powerlifting Events, Bulking Meal Plan To Fill Out Your Sleeves and Turn Heads, Cross-Body Crunch Exercise Guide and Videos, Donkey Calf Raise Exercise Guide and Videos, Rollouts: Benefits, Technique, And Alternatives For Stronger Abs, Cross Jacks Exercise Guide, Variations and Videos, Decline Push-Up Exercise: Muscles Worked, How-To and Variations, Wall Sit Exercise Guide – Benefits, How-To, and Variations. Allow cable bar to roll out of palms down to fingers. With cables, you can take a step or two forward and your arms can be somewhat extended behind your body and you’ll still be able to do the exercise because of how the machine is designed. Sep 13, 2018 - You can use the behind-the-back cable wrist curl to build mass in your forearms. All Rights Reserved. So you’ll want to place the bench long ways facing the cable pulley and far enough away to keep tension in the cables so the weights don’t touch the rest of the stack as you’re performing the exercise. For the latest news and updates please follow us on. It’s also good for improving grip strength and as you learned from this guide, offers advantages over free weight variations. If you don’t have access to a Smith machine, use the behind-the-back barbell wrist curl. DO NOT use heavy poundages for this exercise. But in, general, free weights are a great tool for wrists curls especially when you don’t have access to cables. Not to mention, there are various ways to utilize cables to achieve this by using different positions and attachments. Again, use a lighter weight with this exercise. But there are several different ways to do this exercise, so make sure to include variety in your training for optimal function of the wrist flexors. Curl the bar up toward you and hold for a second, then straighten your wrists and allow the bar to roll down your fingers. Instructions Stand in front of an adjustable cable machine in a staggered stance with the D-handle attachment on the lowest setting... Curl the handle upward to shoulder level. Learn how to correctly do Behind-the-Back One-arm Cable Curl to target Biceps with easy step-by-step expert video instruction. You can’t do this using free weights. Back up to the bar and hold on to the bar slightly wider than shoulder width. While the cable wrist curl is a fantastic forearm exercise, there are plenty of other variations that you can do. Therefore, save them for last, and after your main workouts that consist of rows, pull-ups, curls, etc. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. This variation is different from the basic standing cable wrist curl shown above because you’re using an underhand grip instead of an overhand grip. The cable wrist curl is an awesome exercise for pumping up the forearm muscles. Your email address will not be published. However, using very heavy weights can damage your wrists. Set up a barbell on a rack about knee level and stand facing away from it. Close your fingers and roll the bar back up for a wrist curl. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2020 FitnesVolt.com - FitnessVolt IBC. Curl the bar up toward you and hold for a second, then straighten your wrists and allow the bar to … It’s not good when your grip gives out before the muscles that you are training. Why it works: At the beginning and end of a dumbbell or barbell curl, you move the weight about parallel to the floor and, thus, don’t fighting against gravity. The cable wrist curl is an isolation curl that works the forearm muscles. How to Train to Survive the Zombie Apocalypse! We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. The behind-the-back barbell wrist curl is an exercise which works the forearms and builds grip strength effectively. Sit and grasp cable bar with narrow to shoulder width underhand grip. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2020 FitnesVolt.com - FitnessVolt IBC. Cables are undoubtedly the best tool for performing behind the back wrist curls. This allows you to train with proper form and create a mind/muscle connection. Behind-the-back Smith machine wrist curl video. So if you’re going to do this variation, cables are the best tool for the job. However, our reviews are based on well research backed analysis. Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. See also the seated barbell wrist curl. The best way to incorporate the cable wrist curl is at the end of an upper-body workout or as part of a forearm workout. Tags isolation pull barbell wrist … Next time you do wrist curls, try doing them behind the back.
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