Prison Workout: "Hitch Curls" a.k.a. One-Arm Wrist Curls
Prison Workout - "Hitch Curls" a.k.a. One-Arm Wrist Curls
Love these! Funny thing, my wrists can really hurt when I am typing and mousing but I can do wrist curls with no pain whatsoever. This is a must do exercise for any skill level, no matter what shape you are in. We can all use some extra strength in our wrists. One-arm wrist curls can be done anywhere with virtually any object so there is no excuse to not include them in your prison workout.
Useless Trivia
After moving back to Phoenix, and long before purchasing fitness equipment I did prison workouts exclusively and my U-Haul trailer hitch was my dumbbell of choice. I will always think of one-arm wrist curls as "Hitch Curls". Good times, good times. I know, I'm a dork. There I said it.
Format: wmv
Duration: 00:00:42
How to Do One-Arm Wrist Curls
Grasp an object (in the video I am using a trailer hitch). Place your upper forearm on a TV tray, or better yet, rest it on your thigh. Your wrist and lower forearm should extend out over the edge. Slowly lower your wrist as far as you are able. At the bottom open your grip and let the object roll down your fingers. Inhale then roll the object back into your hand and then raise your wrist back up. Concentrate on using your wrist, not your biceps. Work one wrist at a time.
What Does it Work?
One-arm wrist curls work the forearm muscles. From the inside arm out these are the extensor carpi radius brevis, extensor digitorum, extensor digiti minimi and extensor carpi ulnaris. The extensor carpi radialis longus is also used.