Wrist Curl - Seated Chains

Recommendations: 2-3 Sets, 0 Reps

Beginner Forearms Strength Chains Flat Bench Pull Gym

Purpose: Benefits This exercise focuses on the wrist flexors with the forearms supinated.

Benefits: This exercise is done with the addition of chains. The primary function of chains is to accommodate resistance. Chains are also a great means of weight loading (adding more weight to an exercise). Chains are also a great way for working the stabilizers.

Straddle a flat bench. Grasp stirrup handles with chains attached, with handles close together, underhand grip. Let about half of your forearms extend beyond the end of the bench. Brace your elbows against the insides of your knees. Let your wrists bend back and open your fingers slightly. Do not roll the handles to the tips of your fingers. This is your starting position. Grip the handles tightly and curl the handles as high as you can. Let your elbows lift slightly from the bench at the end of the movement. Exhale during this movement. Slowly lower the handles to the starting position. Inhale during this movement. Repeat for the required number of repetitions.

A complete forearm program must achieve balanced development for all major forearm muscles. The forearm is involved in six different forearm movements. They include wrist flexion, wrist extension, wrist abduction, wrist adduction, forearm pronation, and forearm supination. There are additional muscles found in the forearm that are involved in movements like elbow flexion (brachioradialis), finger flexion, and finger extension.