Description
This exercise targets the forearm muscles by curling a barbell with wrists while laying prone on an incline bench with chest support.
How to Do Barbell Incline Wrist Curl with Chest Support
- 1Setup
Set an incline bench to a 45-60 degree angle and position yourself lying prone with your chest supported on the bench.
- 2Setup
Hold a light barbell with an underhand grip, palms facing up, allowing your arms to hang straight down toward the floor.
- 3Setup
Allow the barbell to roll down to your fingertips, fully extending your wrists to feel a stretch in your forearm flexors.
- 4
Inhale and slowly curl the barbell upward by flexing your wrists, squeezing your forearm muscles at the top of the movement.
- 5
Exhale and slowly lower the barbell back down, allowing it to roll to your fingertips to achieve a full stretch in your forearms before the next repetition.
Tips
- Ensure the movement comes solely from your wrists; keep your forearms stable and pressed against the bench throughout the exercise.
- Start with a light weight to master the form and maximize the mind-muscle connection with your wrist flexors, avoiding reliance on momentum.
- Emphasize the slow, controlled lowering (eccentric) phase of the movement to maximize muscle engagement and promote hypertrophy.
- Achieve a full range of motion by allowing the barbell to roll to your fingertips at the bottom and curling as high as possible for a complete contraction.
Common Mistakes
- ×Using too much weight often leads to using arm strength or momentum; reduce the weight to isolate the wrist flexors effectively.
- ×Not achieving a full range of motion limits muscle activation; ensure you allow the barbell to roll to your fingertips and curl fully upward.
- ×Lifting with the forearms and elbows instead of just the wrists negates the isolation; keep your forearms pressed against the bench and only move your hands.
Variations
Barbell Reverse Wrist Curl
Strengthen your forearms and grip with the Barbell Reverse Wrist Curl. This isolation exercise targets wrist extensors for improved wrist stability and
Barbell Palms Up Wrist Curl Over A Bench
Strengthen your wrist flexors and improve grip with the Barbell Palms Up Wrist Curl. Perform seated, forearms supported, curling a barbell with palms up.
Barbell Standing Back Wrist Curl
Strengthen your forearms and wrist flexors with the Barbell Standing Back Wrist Curl.
Barbell Wrist Curl
Strengthen your forearms with the barbell wrist curl, an isolation exercise targeting the wrist flexors on the underside of your forearms.
Related Exercises
Barbell Palms Down Wrist Curl Over A Bench
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Hand Spring Wrist Curl
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Finger Curls
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EZ Bar Seated Wrist Curl
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Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
StrongMan Apollons Axle
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