Full Stretch Wrist Curls For Building Big, Thick Forearms

This exercise is going to dig deep into the muscles of your forearms in a way they've never been hit before.

And all it takes is a simple change in positioning.

I recommend using barbell for this because even though dumbbells give a more natural movement pattern, we actually WANT the forearm muscles to be stretching against something... and that something is the barbell itself.

If you feel any pain in the wrists from using the barbell, you can certainly use dumbbells instead, though.

You'll need a flat bench and a bar (start with the empty bar first...we want to focus on deep stretch rather than weight here).

Grip the bar with a shoulder-width, underhand grip then set your forearms on the bench, just like you would for a regular wrist curl.

Now sit back and put your head down so that your forehead is on the bench and your elbows are fully extended (arms straight).

Let the bar come down as far as you can.

You will feel the strong stretch in your forearms instantly.

** IMPORTANT!**

It may sound counterintuitive for forearm work, but don't grip the bar super hard during this exercise, especially as you come down into the stretch.

The biomechanics of the wrists and hands will want to angle your hands. If you grip too hard, it'll put torque on the joints. Let the hands float a bit on the bar...grip but don't death grip. Our focus here is on the forearms, not on grip strength.

Now, do a wrist curl up as high as you can.

Perform as many reps as you can until you get close to failure. No need to go to complete failure here.

Do this one under complete control and pause at the bottom of each rep to make sure you're getting the most stretch possible.

Your forearms will get serious growth stimulation from this one and they WILL get sore the first time you do it.

Pair this one with Plank Occlusion Wrist Curls to focus on the peak contraction position of the forearms, too.

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