This in effect should be your
first priority called strengthening your weak bodypart link. These
training actions will reinforce ligament tensile strength at the wrist
carpal zone connective area far better than a grip master machine or
hand springs. They also will bulk out your pronator/supinator forearm
muscles giving you a better bicep reactive curling base along with more
effective tricep stability.
Many trainers who bench press with sizable poundages incur or feel wrist
strains. On the bench there is a secret that all the world's greatest
bench pressers know. None of them let the bar roll back in their hands
which over stretches the wrists and tendons that pronate (bend the wrist
inward) the forearm. And jam the tendons that supinate the forearm (bend
the wrist backwards). They lay the bar across the meaty part of the hand
between the bottom of the thumb gut and on top of the outer heel of the
In this type of grip
support it's bone on bone dealing with pressure on carpals which lay on
the radius and ulnar forearm bones in this position. In other words the
ligaments and tendons aren't getting any real (excessive) stress when
you bench. And is a very stable support powerbase.
Nutrient fortification also is critical for proper wrist structure and
joint articulation and can be provided by adding some calcium and
supporting chelated minerals along with flaxseed oil to your
diet...while getting a bit more sunlight when you can. Bones that train
need minerals that strain, while being backed up for absorption by
Vitamin D and joint lubricators like flaxseed oil. Plus B-Complex (with
C) vitamins are crucial to your connective tissue synthesis (collagen).
If you're experiencing definitive chronic wrist problems you should see
a medical orthopedic specialist to check for structural anomalies or
micro trauma syndromes in this area. And gain correct diagnosis with
proper therapy advice standards and supervision. But if the weakness is
just from natural disuse and lack of training conditioning generally,
try using the specialize e-z curl bar for triceps and biceps. Until you
gain a finer wrist stability from training and conditioning especially
When using the e-z
curl bar for bicep/tricep training hold it on the bend that allows the
action in bi and tri not to twist your wrist ligaments and tendons, over
Use the e-z
bar only until proper tensile strength and flexibility is built into the
wrist area. And you can again return to doing traditional bi/tri
movements. Do 4 sets for each muscle. Start with 10 reps, in the
following two sets add 10 lbs to each. On the forth set. Drop off 40 lbs
and pump 15 real fast.
this is important. When you end each set of curls don't stop. Bend over
and row the bar to your waist about six more reps. Do this once and you
will understand why.
lying tricep when the move becomes impossible don't stop. Just lay the
bar on your chest and press 6 more reps. E-Z bars take stress off the
bicep to some degree but it's better than nothing. E-Z bars are
excellent for triceps however. After about 6 weeks of this do supersets.
Bicep set than no rest triceps set Bi again, tri again etc.
The pump with amaze you so will the growth. Another way to subvert wrist
problems is to use Nautilus arm machines in the same way I just
free weight trainers hate these machines but they work real well. I own
two of the original manufactured Nautilus models and they kill on
command while being wrist tendon friendly!
Stay strong and live constructively,