Bodybuilding Article 63

Welcome to Bodybuilding Article 63 in our comprehensive series. It is crucial that beginning bodybuilders are shown how to perform the core exercises correctly. This article provides step by step instructions for the Wrist Curl.

Bodybuilding article 63 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. And don't forget, you can get the best deals on a huge range of bodybuilding supplements at Bodybuilding.com

Exercise the right way - the wrist curl

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.

Note to publishers

Don't forget to check out this week's recommended bodybuilding article entitled What causes muscle growth? 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. 2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel. 3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow. Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength. . . . For the best supplement deals currently available, shop at Bodybuilding.com

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