Ripfast

wrist back

admin — Sun, 01 Jul 2007 04:32:24 GMT

wrist back

WRIST BACKS<o:p></o:p>

For this version, curl the weight using your wrist strength as before, but this time the weight is curled as high as you can in the opposite direction, behind you.

(** Note: When performing WRIST UP & WRIST BACKS, do them both on one arm first, then the other arm. This also applies to the following WRIST TWISTS.)

Dumbbell wrist back

admin — Sun, 01 Jul 2007 04:30:46 GMT

Dumbbell wrist back

DUMBELL WRIST TWISTS<o:p></o:p>

For this exercise, position yourself as shown. Lock your wrists so that the bar is at a 90 degree angle to your forearm. Keep your forearm in a stable position on the bench.

When performing the movement, lower the weight with control, as far as it will go. First to one side, then to the other. Be sure to keep control of the weight throughout, to prevent injury.

wrist up

admin — Sun, 01 Jul 2007 04:25:03 GMT

wrist up

WRIST UPS These exercises are performed using a dumbell with weight attached only at one end. Keep your grip tight as usual.

The position of your elbow, thumb and the weight bar should all be in one straight line. Use only the strength of your wrist to curl the bar up as far as it will go.

reverse curl

admin — Sun, 01 Jul 2007 04:23:59 GMT

reverse curl

REVERSE CURLS<o:p></o:p>

This movement can also be very effectively performed on a cable machine. Keep your knees bent throughout and keep strict form. Don't 'heave' or 'snap' the weight up using momentum, use control.

Concentrate on the pump that you will be feeling in your forearms

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rear wrist curl

admin — Sun, 01 Jul 2007 04:21:21 GMT

rear wrist curl

REAR WRIST CURLS<o:p></o:p>

Perform this movement as shown. If you don’t feel a “burn” in your forearms, try narrowing your grip.

reverse wrist curl

admin — Sun, 01 Jul 2007 04:19:38 GMT

reverse wrist curl

REVERSE WRIST CURLS<o:p></o:p>

Again, during this movement, clench the bar as hard as you can. Also note that at the starting position, your elbows should be up off your legs, with your wrists bent down.<o:p></o:p>

Your elbow position should be just outside your thighs.<o:p></o:p>

When moving the weight up, use your wrists. Your elbows should end up down against your thighs. At the same time, push your ankles up until you're on tiptoe.

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wrist curl

admin — Sun, 01 Jul 2007 04:17:14 GMT

wrist curl

WRIST CURLS<o:p></o:p>

Perform this fantastic exercise exactly as shown, with your hands about 6 inches apart.

Slightly open your fingers at the bottom of the movement, then 'curl' the weight up as far as it will go.

Tip: Letting your elbows raise up off the bench at the bottom of the movement will allow you to use more weight, resulting in more muscle mass. Remember to grip the bar tight.

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<o:p> </o:p>

Pipe twist warm up

admin — Sun, 01 Jul 2007 04:07:57 GMT

Pipe twist warm up

PIPE TWISTS (Warm Up)

For this exercise, use two dumbell bars with the weights removed. Gripping the bars as tightly as possible, twist them back and forth as shown for 60 seconds.

Repeat with arms bent and forearms parallel to the ground.

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Dumbbell wrist back

admin — Sun, 01 Jul 2007 04:02:00 GMT

Dumbbell wrist back

DUMBELL WRIST TWISTS<o:p></o:p>

For this exercise, position yourself as shown. Lock your wrists so that the bar is at a 90 degree angle to your forearm. Keep your forearm in a stable position on the bench.

When performing the movement, lower the weight with control, as far as it will go. First to one side, then to the other. Be sure to keep control of the weight throughout, to prevent injury.