Top 10 Barbell Exercises For Women (part 2)6. Wrist Curls:Rest your arms on a flat bench; keep your

Top 10 Barbell Exercises For Women (part 2)6. Wrist Curls:Rest your arms on a flat bench; keep your wrists firmly down with your palms up just a little over the edge of the bench. Stay steady throughout this routine. Now relax your wrists and curl your hands up as you lift the barbell close to your forearms. Do 3 sets without counting repetitions. Do them till you are tired. This challenging method builds greater mass for your forearms.7. Overhead Press:Do this either standing or sitting, and you can bring the barbell down in front of or behind you. Grip the barbell with a slightly wider than shoulder width grip and then slowly lower it down to the front or behind the neck. Do three sets of eight to twelve repetitions. This effectively helps build up your shoulders.8. Squats:Just like the overhead press, instead this time stick to bringing the barbell down to the back of your neck and squat down slowly even as you bring the weights down. This technique effectively builds up your legs.9. Upright Row:This technique is for building your trap muscles and mass. Take a shoulder width overhand grip on the barbell and simply bring it up to your chin level. Do this in three sets of about nine to fifteen repetitions.10. Bent Over Row:This method mainly helps strengthen your back. Take hold of the barbell with a slightly wider than shoulder width grip and bring the weight up into your midsection with your arms back. With an underhand grip and your legs slightly bent with your upper body leaning forward, pull your arms back and draw the weight to your waist.Hope you find these effective. Source -- source link

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