Barbell Reverse Wrist Curl

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet flat on the floor, shoulder-width apart.
2. Grasp a barbell with an overhand (pronated) grip, hands spaced about shoulder-width apart.
3. Rest your forearms on your thighs or across the bench so that your wrists hang just over the edge.
4. Ensure your forearms are parallel to the floor and your wrists are in a neutral starting position.

How to do it

1. Exhale as you curl your wrists upward as high as possible, keeping your forearms pressed firmly against your thighs or the bench.
2. Hold the peak contraction for one second to maximize tension in the wrist extensors.
3. Inhale as you slowly lower the barbell back to the starting position using a controlled 2-second tempo.
4. Allow the bar to descend until you feel a slight stretch in the top of the forearms before starting the next rep.

Form checklist

• Keep your forearms stationary; only the wrists should move.
• Maintain a firm overhand grip throughout the entire range of motion.
• Avoid using body momentum or swinging the weight up.
• Keep your elbows tucked and stable against your body or the bench.

Pro tips

• Focus on pulling the back of your knuckles toward your elbows to maximize the mind-muscle connection with the extensor carpi muscles.
• If using a straight barbell causes wrist discomfort, try using an EZ-bar to provide a more natural angle for the wrists.

Make it harder

• Add a 3-second pause at the top of each repetition to increase time under tension for the stubborn extensor muscles.
• Use a 'fat grip' attachment or wrap a towel around the bar to significantly increase the demand on your grip strength.

Frequently asked

What muscles does the barbell reverse wrist curl work?

The barbell reverse wrist curl primarily targets the forearms.

What equipment do you need for the barbell reverse wrist curl?

The barbell reverse wrist curl uses barbell.

Is the barbell reverse wrist curl good for beginners?

The barbell reverse wrist curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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