Barbell Reverse Wrist Curl

Description

How to Do Barbell Reverse Wrist Curl

1. 1
   Setup

   Sit on a flat bench with your feet firmly on the floor and hold a light barbell with an overhand grip, palms facing down, hands shoulder-width apart.

2. 2
   Setup

   Rest your forearms on your thighs or a flat surface, allowing your wrists and hands to hang off the edge, ensuring a slight stretch in your forearm extensors.

3. 3

   Slowly lower the barbell by flexing your wrists downwards as far as comfortable, feeling a deep stretch in the top of your forearms.

4. 4

   Exhale and powerfully extend your wrists upwards, lifting the barbell as high as possible by contracting your forearm extensors.

5. 5

   Pause briefly at the peak of the contraction, then slowly and with control, return to the starting position to complete one repetition.

Tips

• Focus on a full range of motion, allowing your wrists to fully flex downwards and extend upwards to maximize muscle engagement.
• Keep your forearms firmly pressed against your thighs or the bench to isolate the wrist extensors and prevent other muscles from assisting.
• Use a lighter weight and prioritize slow, controlled movements to maximize muscle engagement and minimize momentum.
• Maintain a firm, consistent grip throughout the exercise without squeezing excessively, to avoid fatiguing your grip before your extensors.

Common Mistakes

• ×Using too much weight can lead to swinging the barbell with your arms and shoulders, so reduce the weight to ensure strict wrist movement.
• ×Not allowing a full range of motion limits the effectiveness of the exercise, so ensure your wrists fully flex downwards and extend upwards.
• ×Lifting the elbows off the thighs engages other muscles, so keep your forearms securely anchored to isolate the wrist extensors.