Barbell Reverse Wrist Curl

Strengthen your forearms and grip with the Barbell Reverse Wrist Curl. This isolation exercise targets wrist extensors for improved wrist stability and

BeginnerForearms Barbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 1 min

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Variations of Barbell Reverse Wrist Curl

Isolation

Barbell Palms Down Wrist Curl Over A Bench

Forearms · Wrist Extensors · Barbell

Intermediate

Isolation

Barbell Standing Wrist Reverse Curl

Forearms · Barbell

Intermediate

Isolation

EZ Bar Seated Wrist Reverse Curl

Forearms · EZ Barbell

Beginner

Isolation

Barbell Wrist Curl

Forearms · Wrist Flexors · Barbell

Beginner

Description

A strength training exercise that targets the forearms. It involves holding a barbell with an overhand grip and flexing the wrists upwards.

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How to do Barbell Reverse Wrist Curl

01
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.
02
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.
03
Slowly lower the barbell by flexing your wrists downwards as far as comfortable, feeling a deep stretch in the top of your forearms.
04
Exhale and powerfully extend your wrists upwards, lifting the barbell as high as possible by contracting your forearm extensors.
05
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.

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Questions

What muscles does Barbell Reverse Wrist Curl work?

Barbell Reverse Wrist Curl primarily targets Wrist Extensors.

Is Barbell Reverse Wrist Curl good for beginners?

Barbell Reverse Wrist Curl is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Reverse Wrist Curl?

You need Barbell to perform Barbell Reverse Wrist Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Reverse Wrist Curl?

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.

What are common mistakes when doing Barbell Reverse Wrist Curl?

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.