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The wrist curl is a weight training exercise for developing the wrist flexor muscles, the muscles in the front of the forearm. [1] It is therefore an isolation exercise. Ideally, it should be done in combination with the "reverse wrist curl" (also called wrist extension) which works out the muscles comprising the back of the forearms, [1] to ensure equal development of the wrist flexor and ...
The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps.
Looking to work the arms, legs, glutes, and core? This effective, 30-minute full-body workout from Denise and Katie Austin needs only dumbbells and a yoga mat.
One arm barbell bent-over row: [1] Done in a nearly identical fashion as the one arm dumbbell, but with the added instability of a long bar. This necessitated greater work by the radial and ulnar flexors of the wrist to stabilize while pulling. It also gives greater feedback about the pronation and supination as the movement of the bar is very ...
Lunge. Stand with your feet hip-width apart. Hold a dumbbell in each hand and let your arms hang down at your sides. Step the right foot back into a lunge position. Brace your core and lower down ...
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Lie on a flat bench with feet on the ground and head hanging just off the top of the bench, so that the edge of the bench rests in the pit between neck and head. Take the barbell with an overhand grip (palms away from body) and hold it out above the head so that the arms are supporting the weight.
This variation also reduces the amount of strain in the wrist, compared to the typical "palms on floor" approach, and so it is sometimes used by those with wrist injuries. Such practitioners will usually perform their knuckle push-ups on a padded floor or a rolled-up towel, unlike martial artists, who may do bare-knuckle push-ups on hard floors.