MuscleWiki Logo

  • Barbell Wrist Curl

    Grab a straight bar with a supinated (underhand) grip.
    Kneel down next to a flat bench and place your forearms on the bench with your wrists just off the bench.
    Let the barbell pull down on your wrists until they are extended.
    Curl the barbell until your wrists are fully flexed.
    Lower in a controlled manner and repeat.

  • Barbell Bent Over Row

    Grab a barbell with a shoulder width pronated or supinated grip.
    Bend forward at your hips while maintaining a flat back.
    Pull the weight toward your upper abdomen.
    Lower the weight in a controlled manner and repeat.

  • Barbell Behind The Back Wrist Curl

    Stand straight and hold the barbell behind you using a pronated grip with your hands and feet shoulder-width apart.
    Slowly curl your wrists in a semi-circular motion upwards.
    Hold the barbell at the apex of the motion and then slowly lower the barbell back down to starting position.

  • Barbell Reverse Curl

    Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out.
    Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.
قبلیبعدی