Do the wrist curl to prevent repetitive stress injuries and improve performance in any hand based sports. These instructions and videos will show you how.
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Much of our daily lifestyle is designed to trip us up. How many of us use a keyboard all day long? (My hand is raised!) Yet how many do any sort of specific wrist or forearm exercises?
So you're typing for long periods, and have weak wrist flexors and extensors? It's a formula set up for repetitive stress injuries and inflammation.
And it's not only about injury prevention. You can vastly improve your sports performance with strong wrist and forearm muscles.
How? Think of your arm as a chain. Most of the power comes from the strong chest, shoulder and upper arm muscles. That is transferred through your forearm, wrist and fingers, which all supply the end control to the movement.
In any hand based sport (e.g. golf, tennis, javelin, cricket..), power needs to be accompanied by control. That control comes from your forearm and wrist, and it may make all the difference to your performance.
Wrist Curl Exercises
This is an easy exercise that'll isolate your forearm muscles. You can do it either with a barbell or 2 dumbbells.
Palms Facing Up
Sit with your forearms resting on your thighs, holding a dumbbell in each hand with your palms facing up.
Position your wrists so they are just beyond your knees.
Start with your wrists down, dumbbells resting on your fingers.
In one movement curl your fingers up followed by your wrists.
Hold for 2 seconds then lower back down.
Repeat 10 times.
Tips: Keep your elbows fixed to your thighs, parallel to your wrists. This will make the exercise most effective.
Palms Facing Down
Sit with your forearms resting on your thighs, holding a dumbbell in each hand with your palms facing down.
Position your wrists so they are just beyond your knees.
Start with your wrists down, dumbbells gripped in your palms.
Curl your wrists up as far as they can go.
Hold for 2 seconds then lower back down.
Repeat 10 times.
Tips: Keep your elbows fixed to your thighs, parallel to your wrists. This will make the exercise most effective.
Wrist Curl Videos
Enjoy this exercise! Check out these great videos that'll give you a visual idea of the best technique:
