Arnold-Style Barbell Wrist Curls

When talking arm training, most people assume the conversation would gravitate to either biceps or triceps. Not so fast. While the upper arm muscles are very important, you will never have big, balanced arms if you neglect your forearms. While your forearms may get partially worked out every time you grab a dumbbell or do a pull-up, you really should give them the respect they deserve. But don’t take our advice—just ask Arnold Schwarzenegger. He knew that one of the most important exercises for building formidable forearms and increasing his grip strength was the barbell wrist curl.

In Pumping Iron, Arnold said, “Good bodybuilders have the same mind when it comes to sculpting that a sculptor has.” True to his word, Arnold always strove for balance in his physique. And with biceps the size of a baby’s head, he had to ensure his triceps matched and his lower arms were up to snuff.

HOW IT’S DONE
GET READY:
Hold a barbell with both hands and your palms facing up. Arnold preferred a close grip, with hands spaced about six inches apart. Sit lengthwise on a bench and place your feet flat (and barefoot, if you’re the Austrian Oak) on the floor with a slightly wider than shoulder width distance apart. With a barbell in your hands, lean forward and place the backs of your forearms flat on the bench with your palms up, making sure that the front of the wrists hang just off the end of the bench.

EXECUTION:
Lower the barbell as far as you can while breathing in and keeping a firm grip on the bar. While breathing out, curl the bar upwards at the wrists as high as possible, while contracting the forearm muscles and ensuring you keep the backs of your forearms firmly in contact with the top of the bench and exhaling. Hold at peak contraction for a two-second count and return to the start position. Repeat for a full set. Remember—only your wrists should be moving.

Variations: You can also perform this move using an EZ-bar or dumbbells or try it one arm at a time using a single dumbbell.