Forward Reverse Wrist Curl
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin by standing with your feet hip-width apart to ensure a balanced and firm foundation. Your posture and stance play a pivotal role in supporting the upper body and preventing any unnecessary shifts or wobbles during the exercise. As you grasp the dumbbells in front of you with palms facing inward, engage your core. This tightness offers an added layer of stability and ensures that the movement remains isolated to the wrists. Initiate the exercise by curling your wrists upward, utilizing the muscles of your forearms. At the peak of this upward curl, take a moment to feel the contraction within your forearms. Following this, gently reverse the movement, lowering your wrists in a controlled manner. Without any pause, proceed to curl your wrists downward, targeting the muscles on the top portion of your forearm. Once you've reached the maximum comfortable range in this downward curl, guide the motion back to its starting position, preparing for subsequent repetitions. It's essential to maintain a clear focus on ensuring that the motion is concentrated purely within the wrist region throughout the exercise. Your arms and upper body should remain static, acting as mere pillars to support the wrist action.
Common Mistakes
Avoid the temptation to employ weights that are too heavy, as they can impede the fluidity of the movement and introduce the risk of strains. The emphasis here should be on precision and controlled motion, not on lifting the heaviest weight possible. Another common pitfall is involving the arms or shoulders in the wrist motion. This movement should be isolated purely to the wrist's flexion and extension. Furthermore, steer clear of abrupt or jerky actions which can elevate the risk of wrist-related injuries.
Breathing
As you initiate the forward wrist curl, take a deep inhalation. Exhale as you reach its peak. In the reverse phase, inhale during the start of the downward curl, and exhale as you complete it. Consistent breathing not only offers stability but also ensures that your muscles receive sufficient oxygen during the exercise, promoting endurance and efficiency.
Muscle Focus
Primary Muscles
Forearm