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Rope Curl (Forearm, Wrist)

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  • Rope Curl (Forearm, Wrist)

    Tie a three-foot piece of rope around either a metal or wooden bar, or improvise with a baseball bat.

    Attach a weight to the other end of the rope, and let it hang down towards the floor.

    Using only your wrist muscles, twist the bar around within your hands, lifting the weight all the way up, until it touches the bar.

    Slowly reverse the process, allowing the weight to smoothly lower back down to the floor.

    For safety reasons, make sure that the rope is strong enough, and also stand with your feet outside the weights drop zone, just in case it does fall.









    BEGINNERS
    Aim for 5 lifts with light weight. Repeat twice.

    INTERMEDIATE
    Aim for 10 lifts with medium weight. Repeat twice.

    ADVANCED
    Aim for 20 lifts with suitable weight. Repeat three times.



    Tutorial provided by netfit

    • eagle3
      #1
      eagle3 commented
      Editing a comment
      Re: Rope Curl (Forearm, Wrist)

      I have used this exercise for years. It is a tremendous way to increase hand and forearm strenght. In addition to the manner the curl is demonstrated with the back of the hands facing forward I also reverse my hands on the bar with my palms facing forward. Try it!
      Last edited by eagle3; 05-04-2008, 07:51 PM.

    • eagle3
      #2
      eagle3 commented
      Editing a comment
      Re: Rope Curl (Forearm, Wrist)

      I have used this exercise for years. It is a tremendous way to increase hand and forearm strength and only takes a few minutes at a session. In addition to the manner demonstrated with the back of the hands facing forward, I also reverse my hands on the bar i.e., with my palms facing forward.

    • nkranga
      #3
      nkranga commented
      Editing a comment
      Re: Rope Curl (Forearm, Wrist)

      Another variation would be to lift the bat/pole/stick to shoulder height;
    Posting comments is disabled.

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