Flexion of the hands with a barbell, along with extension, is used to develop the muscles of the forearms and train grip strength , without which progress in many strength exercises is impossible. Flexion and extension of the brushes can be performed in the hall or at home, using both a barbell and any other “weighty” equipment. Let's analyze the exercise in more detail.
The flexion of the arms at the wrists provides small, deep-seated muscles of the same name - the flexor of the wrists. Extensors act as antagonists, respectively. Together they provide mobility of the hands, and with proper development, together with the brachioradialis muscle, give the forearm a characteristic volume and relief. Also, when training the forearms with weight, the muscles are flexed by the finger flexors, which provide grip strength.
In everyday life, we make quite a lot of brush movements, however, this is not enough for the athlete's level of muscle development.
Flexion and extension of the wrists are performed with the maximum number of repetitions and approaches. As a support, you can use a special stand, stand, bench, own hips. Weights should be taken small (the muscles are quite small). You can use:
- Barbell or empty bar.
- Dumbbells. In this case, it will be more convenient to train the right and left hand in turn.
- An expander that can be fixed near the floor.
- Any other burden that is at hand (for the home workout).
A contraindication to performing flexion and extension of the hands is the presence of fresh injuries in this area.
The technique of flexion and extension
Take the starting position. To do this, you need to stand or sit so that your elbows are standing on a support, the angle in the elbow joints is 90 degrees, and the hands can move freely. You can sit on a bench “on top” and put your forearms on its edge, kneel down in front of the nightstand and also put your forearms on it, or just sit down and put your hands on your own hips. The main condition is the immobility of the shoulder and forearm during the exercise.
To perform barbell bends:
- Take the bar with a grip from below, put the brushes a little narrower than the shoulders. Take the starting position. If you are engaged in a gym, sit on a bench, place your forearms on it so that your hands hang down. To make it more convenient, you can first sit down correctly, and then ask your partner to give you a barbell.
- From the lowest position, bend your wrists.
The exercise is performed in 15-20 repetitions, in 3-4 approaches. You can do it to failure.
To perform extensions:
- Without changing the starting position, change the grip. Now you must hold the weight with the grip on top. It may be necessary to reduce the burden a little, as it is more difficult to bend your arms than to bend.
- Lift the brushes up as far as the flexibility of your joints allows, and lower them to their original position.
The number of sets and repetitions is similar to bends. That is, you do 15–20 times or until failure in 3-4 approaches.
Despite the fact that the technique of performing the exercises is quite simple, following these recommendations will help you train your forearms and grip as efficiently as possible:
- Do not tear your forearms away from the support while moving. The angle in the elbow joint is always straight. Flexion and extension occurs in the wrist joint.
- In the presence of some dexterity (if the exercise is not new to you), when you perform flexion in the wrists, you can slightly extend your fingers at the lower point of movement. The weight will shift closer to the fingertips, the amplitude of movement will increase, respectively, the development of muscles will be more effective.
- Control your sensations during class and do not make sudden movements.
You can do extension and bending of the hands at the wrists in any version (sitting, standing on your knees, etc.). In terms of effectiveness, they are generally the same. The decisive role in this exercise is played by the number of repetitions / approaches and the technique of execution.