Kneeling Palms-Up Barbell Wrist Curl Over a Bench
Differentiation: Mechanics
This variation of a Wrist Curl is unique. Here is how: you are on your knees | with your arms against the bench. This position limits your ability to cheat by using momentum from your body or arms, | (like you might do when performing a seated wrist curl). This position forces your inner forearms to do all of the work. Since the Olympic bar has such a wide weight distribution, | you must also engage your forearms in order to keep the bar balanced. Balancing the bar increases the overall strength of your forearms.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Position the Olympic bar on the floor along the wide side of the bench.
6) On the opposite side, kneel over the side of the bench - so your body is facing the bench.
7) Grasp the bar with your elbows about shoulder-width apart - with your palms facing upward.
8) Rest your forearms on the bench, shoulder-width apart.
9) Your hands and the bar should be hanging off the edge of the bench.
10) Your knuckles will naturally be pointed down.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while raising your wrists as high as possible.
3) Hold the contraction in each arm for a count of one second.
4) Inhale while slowly lowering the bar...
5) ...back down to the starting position.
6) Repeat reps for a full set.
Proper Form
There is nothing that needs special attention.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use wrist wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your wrists, we have listed a link below to Wrist Wraps made by Schiek Sports Line - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
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Appearing in the Video
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