Folding of cuffs with bar – bodybuilding

Wrist bending with the bar: a key exercise in bodybuilding

Bodybuilding is an area in which every detail matters, and this includes the way we work the wrists. Among the often neglected exercises, the flexion of the wrists with bar deserves particular attention.

This exercise, although simple, can have a significant impact on the development of the strength and muscle mass of the forearms.

In this article, we will explore the advantages of this exercise, its correct technique, as well as some practical suggestions to integrate it effectively in your training routine.

Why work the wrists?

The wrists are often exposed to significant tensions, especially during heavy movements. Strengthen this area not only can improve overall performance, but also to reduce the risk of injuries. The strong and flexible wrists are essential for exercises such as bench, lifting of the earth and even shots.

The risks of neglecting the wrists

Ignoring the work on the wrists can lead to several problems, including:

• Chronic pain : Pain in the wrists can develop over time, especially if it regularly raises heavy goods vehicles without adequate strengthening.
• Reduction of performance : The low wrists can limit the ability to lift weights, which can damage the overall gains of bodybuilding.
• Inability to progress : When your wrists are a weak point, you can reach a tray in your training, as they cannot bear heavier loads.

The advantages of the flexion of the wrists with bar

1. Reinforcement of the forearms : This exercise is mainly aimed at the flexors of the wrists, thus contributing to a balanced muscle development. Well developed forearms not only improve aesthetics, but are also important for daily functional movements.
2. Improvement of hiring : By working regularly on the flexion of the wrists, you can improve the strength of the grip, which is essential to raise heavier loads in other exercises. A solid socket is fundamental for the execution of many compound movements.
3. Accident prevention : Stronger wrists can help prevent pain and injuries relating to excessive use. By integrating specific exercises for the wrists, it is possible to reduce the risk of tendonitis and other joint problems.
4. Simplicity and accessibility : The flexion of the wrists with the bar requires only basic equipment and can be carried out in any gym. It is also possible to do this exercise at home if you have a bar and a weight.
5. Improved improved motor skills : Working the flexion of the wrists can also improve your beautiful motor skills, which can be useful for other sports and activities.

Operating technique

Necessary material

• A straight bar or an EZ bar
• Appropriate weight
• A bench or a stable surface to rely

Steps

1. Starting position : Sit on a bench with the forearms resting on the thighs, the wrists slightly exceed the edge. Keep the bar with a supination (palm trees upwards).
2. Execution : Keeping the forearms immobil, slowly flex your wrists to lift the bar towards you. Focus on the contraction of the forearm muscles in the upper part of the movement.
3. Descending : Lower the controlled bar in the starting position, keeping a slight tension in the muscles. Avoid letting the bar quickly fall as it could cause injuries.
4. Evidence : Create 3 to 4 series from 10 to 15 repetitions, regulating the weight according to the level of resistance. Listen to your body and don’t push beyond your limits.

Variants of the exercise

To vary training and request muscles in a different way, you can try these variants:

• Cuffs folded with dumbbells : This exercise can be done standing or sitting and allows a greater breadth of the movement.
• Wrists inverted to bend : Keep the bar with a pronation socket (palms down) to hit the muddy muscles, thus improving muscle balance.

Practical advice

• Heating : As for any exercise, it starts with an adequate heat to prepare the muscles and joints. Mobility exercises for wrists and forearms, such as wrist wheels or light flexions, can be very useful.