Forearms · Barbell
Barbell Wrist Reverse Curl
The barbell wrist reverse curl is an isolation movement targeting the wrist extensor muscles of the forearms. It strengthens grip stability, helps prevent lower-arm imbalances, and fits best at the end of an upper-body workout.
How to do it
- Sit on a bench with your feet flat on the floor, shoulder-width apart.
- Hold a barbell with an overhand grip, hands shoulder-width apart, resting your forearms on your thighs with your wrists hanging over the knees.
- Keep your back straight and core engaged.
- Inhale, and curl your wrists upwards, lifting the barbell using only your forearm muscles.
- Ensure your forearms remain on your thighs throughout the exercise.
- Exhale as you lower the barbell back to the starting position in a controlled manner, extending your wrists.
Common mistakes
- Lifting the forearms off the thighs uses shoulder momentum and takes tension off the target forearm extensors.
- Using excessive weight shortens the range of motion and strains the wrist joints.
- Jerking the barbell quickly increases the risk of wrist sprains and reduces muscle engagement.
Tips
- Pause for one second at the top of the movement to maximize peak contraction.
- Keep a firm, full grip around the bar throughout the entire range of motion.
- Switch to an EZ-curl bar if a straight barbell causes discomfort in your wrists.
Sets and reps
Perform 3 to 4 sets of 12 to 20 controlled repetitions with 60 to 90 seconds of rest between sets to target forearm hypertrophy and endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What is the difference between standard and reverse wrist curls?
Standard wrist curls use an underhand grip to work the wrist flexors, whereas reverse wrist curls use an overhand grip to isolate the wrist extensors.
What should you do if your wrists hurt during this exercise?
Stop the exercise immediately and reduce the weight; consult a healthcare professional if pain persists.
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