Weighted wrist curls strengthen your forearms. To perform them effectively, follow these steps:
Performing the Exercise
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Seating: Sit on a bench or chair with your forearms resting on your thighs or a flat surface. Your wrists should extend beyond your knees.
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Grip: Hold a dumbbell in each hand, letting your palms face upwards (supinated grip). This targets different forearm muscles compared to a pronated grip (palms facing down).
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Movement: Slowly curl your wrists upwards, squeezing your forearm muscles at the top. Then, lower your wrists back down in a controlled manner. The movement should primarily be focused on wrist flexion and extension; avoid using your biceps or shoulders.
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Reps and Sets: Aim for higher repetitions (12-15 reps) for this exercise, as noted in the reference video. Perform multiple sets (2-3 sets) for optimal results.
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Focus: Concentrate on feeling the burn in your forearms. This indicates effective muscle engagement.
Variations
While the description focuses on dumbbell wrist curls, you can adapt the exercise using other weights or resistance bands.
Important Considerations
- Proper Form: Maintain a controlled movement throughout the exercise to avoid injury.
- Progressive Overload: Gradually increase weight or reps to challenge your muscles and promote growth.
- Listen to Your Body: Stop if you experience pain.
The reference video emphasizes feeling the burn in the forearm during the exercise, suggesting a focus on controlled movements and higher repetitions.
