Strength And Conditioning
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Barbell Wrist Curl & E-Z Curl Bar Reverse Curl
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing Barbells. Utilizing Free Weight Training Equipment can increase strength, power, endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy, and endurance development for athletes.
The Barbell Wrist Curl develops Wrist Flexor Muscles & E-Z Curl Bar Reverse Curl develops the Muscles of the Upper Arm & Forearm.
Barbell Wrist Curl – Grab a barbell with an underhand grip shoulder-width apart in a standing position with the barbell touching the thighs add elbows against the side. Bend at the wrists and raise the barbell as high as possible without moving the elbows. Return to the starting position by straightening the wrists fully until the barbell touches the thigh.
E-Z Curl Bar Reverse Curl – Grip the E-Z Curl with an overhand grip shoulder-width apart in a standing position with the barbell touching the thighs and elbows against the side. Bend at the elbows and raise the E-Z Curl Bar to above the chest without moving the elbows. Return the E-Z Curl Bar back to the starting position utilizing the same arc in reverse.
Barbell Wrist Curl – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 15 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 15 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
E-Z Curl Bar Reverse Curl – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 15 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 15 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
