The barbell reverse wrist curl is an isolation exercise targeting the forearms, specifically the wrist extensors. It is performed seated, with the forearms resting on the thighs and the wrists curling a barbell upward using an overhand grip.
Also Works
BicepsBrachialis
How to Perform
1
Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down.
2
Rest your forearms on your thighs, allowing your wrists to hang off the edge.
3
Slowly curl your wrists upward, bringing the barbell towards your body.
4
Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Rest your forearms on your thighs with your wrists hanging over the edge and extend (raise) your knuckles toward the ceiling.
•Use a very light bar since the wrist extensors are small muscles; 10-30 lbs is plenty for most people.
•Control both the lifting and lowering phases with a 2-second tempo in each direction.
Common Mistakes
•Using too much weight and compensating with a jerky, bouncing motion that strains the wrist.
•Moving the forearms off the thighs during the curl, which allows the bigger forearm flexors to assist.
•Performing partial reps by not fully lowering the wrists between reps.