Wrist curls
Following are the three ways I used to perform this exercise.
When there were fewer weights in the gym I would take a dumbbell and then proceed to place my arm either on my thigh or on a bench, with the latter my knees would be resting on the ground.
Execution of the movement would be pretty simple. Open up the hands until the weight would be resting in the crook if my fingers. From there I would slowly start to close them, form a fist and then slowly curl it up. The movement would would be done slowly because the wrist and the whole hand in general is made up of a lot of small joints. Plus, if you're rushing the movement then the weight is either light or you're looking to injure your wrist.
Most of the times I would do 3?10 but sometimes I would extend the rep range and drop the weight to medium strength.
Because heavy weights would be used to train my forearm for strength while the high reps for strength endurance I.e, if it ever came to a situation where I had to use my hands continuously for a specific period of time than this endurance activity would ensure they didn't fail at the opportune moment. Like when climbing a rope, rock climbing or getting into a fight where pulling, picking and pushing would be involved.
Last point in dumbbell wrist curls, an old American bodybuilder, Dave Draper found a very unique way of doing this movement. I found his style of dumbbell wrist curls to be more effective than the standard movement followed world over.
Barbell wrist curl:
This was usually done when there were lits of free weight plates around and roughly six to eight feet of free space.
This movement can be dine in two ways; standing and sitting on a bench.
With standing the weight is held in your hands behind your glute muscles. Now the movement is sane as above. Open hand until weight is resting in a crook forming at the end of your first four fingers first digits. And close, form fist and curl wrist up to a point where joint, tendon pain is not felt. And back and repeat.
With sitting on the bench it becomes much easier to handle much heavier weight. The bar is kept under your thighs. You just bend forward, grasp the bar, sit up straight as much as you can. (Never round your back when handling heavy weights). Now do your finger, wrist curls.
And remember, all of that mass and strength is of no use if you do not know how to (or have developed the means to) effectively transfer all of that strength into and through your hands into an opposing object.
