Barbell Reverse Wrist Curl
Muscles worked
Instructions
- 1Start out by placing a barbell on one side of a flat bench.
- 2Kneel down on both of your knees so that your body is facing the flat bench.
- 3Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- 4Start out by curling your wrist upwards and exhaling.
- 5Slowly lower your wrists back down to the starting position while inhaling.
- 6Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 7Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Reverse Wrist Curl
The barbell reverse wrist curl is the mirror variation of the classic wrist curl, performed with an underhand grip to target the forearm extensors rather than the flexors. Kneeling in front of a flat bench with your forearms resting on it and your wrists hanging over the edge, you flex the wrists upward under control before lowering slowly. The forearm extensors are often neglected compared to the flexors, even though they play a key role in wrist joint balance and in preventing conditions like tennis elbow. It's an essential complement to the classic wrist curl for a well-balanced forearm.
check_circleBenefits
- check_circleSpecifically strengthens the forearm extensors
- check_circleContributes to overall wrist muscle balance
- check_circleHelps prevent grip-related joint pain
lightbulbExecution tips
- lightbulbKeep your forearms firmly resting and still on the bench
- lightbulbPerform the movement using only your wrists
- lightbulbUse a light load, since the extensors are naturally weaker
- lightbulbComplete the full range of motion smoothly
warningCommon mistakes
- warningUsing the same load as for the classic wrist curl
- warningMoving the forearms to help the movement
- warningRushing the movement without pausing at the top
- warningCompletely skipping this exercise in favor of the classic curl
helpFrequently asked questions
Why is this exercise often overlooked?expand_more
The forearm extensors are less visible and weaker than the flexors, but they're essential for wrist balance.
Should I use the same weight as the classic wrist curl?expand_more
No, use a noticeably lighter load since the extensors are naturally weaker.
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