Wrist Roller Workout for Bodybuilding 2013

Wrist Roller Workout for Bodybuilding 2013

Wrist Roller Workout for Bodybuilding 2013

The forearms are comprised of several different muscles, including the wrist flexors and the wrist extensors. These muscles can be developed using the wrist roller, which is a piece of exercise equipment that consists of a bar with a long cord underneath to which a weight is attached. An effective bodybuilding workout for the forearms should consist of two to three exercises and three sets per exercise. Moderate weights should be used to allow for a total of 10 to 12 reps per set.

Wrist Roller

This exercise targets the wrist flexor and wrist extensor muscles. To perform this exercise, first grab the wrist roller using an overhand grip. Position the wrist roller at about shoulder height with your palms facing down and with your arms straight. Extend your right wrist followed by your left wrist and repeat these two motions until the cord has shortened and the weight has reached the wrist roller bar. Flex your right wrist followed by your left wrist and repeat these two motions until the cord has lengthened and the weight has reached the beginning position.

Machine Wrist Roller

This movement is for the wrist flexor and wrist extensor muscles. To execute this movement, begin by holding the machine handles in an overhand grip. Extend your right wrist followed by your left wrist and repeat theses two movements until the weight stack reaches the level of the machine handles. Flex your right wrist followed by your left wrist and repeat these two movements until the weight stack returns to the start.

Seated Dumbbell Wrist Curl

This exercise targets the wrist flexor muscles. To perform this exercise, first grab a dumbbell in each hand using an overhand grip and sit on the bench. Place the back of your forearms on top of your thighs, leaving your hands hanging over your knees. Bring the dumbbells upward by flexing your wrists. Bring the dumbbells downward by extending your wrists.

Seated Dumbbell Reverse Wrist Curl

This movement is for the wrist extensor muscles. To execute this movement, begin by holding a dumbbell in each hand in an overhand grip and sit on the bench. Put the front of your forearms on top of your thighs, leaving your hands hanging over your knees. Raise the dumbbells by extending your wrists. Lower the dumbbells by flexing your wrists.

Read more: http://www.livestrong.com/article/477482-wrist-roller-workout-for-bodybuilding/#ixzz25c9wUJAY

Posted in: Bodybuilding Workouts