Bending of hands with barbell grip on top. The starting position – standing. Put the legs together, put the arms with the bar down and hold the grip on top of the “lock” when the thumbs resist the rest of the fingers of the hand:
– to inhale, bend hands, lifting the bar;
– At the end of the movement to exhale.
Performing an exercise bending hands with a barbell grip on top
This exercise works on the muscles – extensors of the wrist: the long radius of the extensor of the wrist, the short radius of the extensor of the wrist, the extensor of the fingers, the extensor of the little finger and the ulnar extensor of the wrist.
Moreover, it promotes the development of the humerus muscle, the brachial muscle and, to a lesser extent, the shoulder biceps.
Note: this exercise primarily contributes to the strengthening of the wrist joints, often traumatized by the imbalance caused, the predominance of the muscles – flexors of the wrist over its extensors.
That is why it is included in the program of many boxers training.It is used so that the wrists do not tremble when performing a press with excessive weight.
Video for the exercise – bending of hands with barbell grip on top
Application exercises bending of hands with barbell grip on top
For whom: To everyone, from beginner to master.
When: At the end of the workout.The first exercise to work out the muscles of the forearms.After bending the arms with a barbell from the top, follow the extension of the wrists with the barbell from above and the wrist bending with the barbell from below.
How many: 3-4 sets for 8-15 reps.