Monday, February 20, 2012

How To Do Barbell Wrist Flex Exercise



Strong wrists are essential to grip strength. Today I'm going to teach you how to do barbell wrist flexes. This simple barbell exercise can boost the strength in your wrists.

How To Do Barbell Wrist Flex Exercise

You'll need a fixed barbell and a weight bench for this exercise (Olympic bars will be too cumbersome). You should start out with a warm up set, so grab a lightweight barbell with fixed weights (e.g. 10 pounds). Hold the barbell with both hands. Sit on the bench. Place both forearms on your thighs. Make sure that your palms are facing upward and that your wrists are beyond your knees. Lower your wrists downward. Next, flex your wrists curling the barbell upward then down again. That's one rep. Repeat this exercise five more times.

Now grab a pair of heavier weights. The best range is 8 - 10 reps for a total of three sets.

The barbell wrist flex (sometimes referred to as barbell wrist curl) is a variation on the dumbbell wrist curl but has the same benefits:

  • improved flexibility
  • strong flexors
  • strong extensors
Having a strong grip is part of overall functional strength. For example, if you fall down on weak wrists, they're more likely to break due to impact. Strong wrists minimize damage from falls and also helps when you're carrying or pressing heavy objects e.g. bench press, farmers walk, dead lifts.
Each week increase the weight amount performed during the barbell wrist curl exercise. If you keep it up, you'll notice that your wrists becoming stronger and more flexible.       
We'll see you back here for another article on Great Chest and Whole Body Workouts.

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