Wrist Rotations with Straight Bar
Trains the Forearm Flexors and Forearm Extensors.
- Equipment
- A barbell
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Stand holding a light straight bar in front of the thighs with an overhand grip, hands about shoulder-width apart.
- Keep the arms straight and the elbows soft.
- Turn the bar by rotating the wrists so one end rises and the other drops, as if turning a wheel.
- Rotate as far as the wrists allow, then turn it back the other way.
- Keep the shoulders still and the movement in the forearms.
- Continue turning back and forth at an even pace.
Common mistakes
- Turning the bar with the shoulders. If the arms move up and down the wrists have stopped rotating; the arms stay still.
- Using a heavy bar. The rotation is small and the muscles are small; an empty bar or a lighter one is all it needs.
- Gripping so hard the wrists cannot turn. The grip is firm enough to hold the bar, not clenched; a locked grip locks the wrists too.
- Rushing. The rotation is smooth and the direction change is deliberate; a bar that whips from side to side is swinging, not being turned.