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Barbell Incline Wrist Curl with Chest Support

Barbell Incline Wrist Curl with Chest Support

The Barbell Incline Wrist Curl with Chest Support is an effective exercise that targets the forearms and wrists. This exercise is especially beneficial for individuals looking to improve grip strength, forearm endurance, and overall forearm size. By using an incline bench with a chest support, you can isolate and target the muscles of your forearms more effectively. During the Barbell Incline Wrist Curl with Chest Support, you securely position your chest against the incline bench and hold a barbell with an underhand grip, palms facing upwards. By positioning your arms on an incline, you increase the resistance and challenge the muscles of the forearms in a different way compared to traditional wrist curls. It's important to start with a lighter weight to ensure proper form and technique. As you become more comfortable with the movement, you can gradually increase the weight to continue challenging your muscles. It's crucial to maintain a slow and controlled motion throughout the exercise to maximize muscle engagement and reduce the risk of injury. To further enhance the effectiveness of the Barbell Incline Wrist Curl with Chest Support, consider incorporating other forearm exercises into your routine, such as reverse wrist curls, grip exercises, and farmer's walks. Remember to give your forearms ample rest and recovery time to allow for muscle growth and repair. As with any exercise, it's essential to have a proper warm-up, stretch, and cool-down routine in place. Additionally, considering proper nutrition, hydration, and adequate rest is crucial for optimal muscle recovery and growth. Incorporating this exercise into a well-rounded workout routine can help you achieve stronger, well-developed forearms and wrists.


  • Start by adjusting the seat on the incline bench so that your chest is firmly supported.
  • Place your forearms over the edge of the bench, with your hands hanging off the bench and the palms facing up.
  • Grab a barbell with a pronated grip (palms facing down) and make sure your palms are slightly wider than shoulder-width apart.
  • Raise the barbell by flexing your wrists, making sure to keep your forearms pressed against the bench for support.
  • Continue curling the barbell up until your wrists are fully flexed.
  • Hold the contraction for a brief moment and then slowly lower the barbell back to the starting position, ensuring that your wrists are fully extended.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a lighter weight and focus on proper form before increasing the weight.
  • Maintain a neutral wrist position throughout the exercise to prevent strain or injury.
  • Engage your core muscles for stability and support during the movement.
  • Focus on slow and controlled motion to effectively target the wrist muscles.
  • Ensure that your chest is well supported on the incline bench for proper form and stability.
  • Breathe naturally throughout the exercise and avoid holding your breath.
  • Listen to your body and adjust the weight or intensity as needed to avoid overexertion or pain.
  • Consider using lifting straps or wrist wraps if you experience discomfort or have weak wrists.
  • Perform regular wrist flexibility and mobility exercises to improve range of motion.
  • Be consistent with your training and gradually increase the intensity to see progress in strength and wrist stability.


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