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Wrist Curl Reverse Wrist Curl

WRIST CURL — REVERSE WRIST CURL

Taken from Dave Draper's book, Brother Iron, Sister Steel

Choose an Olympic bar for balance and smooth plate rotation; straddle a bench, grasp the bar with a complete finger and thumb under-grip and rest your forearms on your thighs for cushion and stability. The bar in hand extends just beyond the knees and is slowly lowered to a full and safe range and curled back up to a tight, contracted position. This is done with slow, concentrated might to ensure maximum muscle growth and avoid wrist injury. After twelve to fifteen reps release the thumb and allow the bar to roll down the length of the fingers and partially curl again for a pumping and burning four to six reps. This mean tag engages the complete hand, wrist and forearm mechanics. You’re cryin’.

To superset this with a reverse wrist curl, grab the bar with a hands-over grip, similarly place the forearms on the thighs for stability and logically perform the isolated, reverse wrist curl. This is an awkward movement with little muscle mass to recruit. A light weight with focus will efficiently add to your wrist’s balance and might.

• Byron describes how to make your own wrist roller in this blog post.