Strength
Barbell Reverse Wrist Curl
A foundational isolation movement designed to build the forearm extensors and improve overall grip stability.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the end of a flat bench with your feet firmly planted on the floor about shoulder-width apart.
Grasp a barbell with an overhand grip, keeping your hands spaced roughly six inches apart.
Lean forward and rest your forearms on your thighs so that your wrists hang just past the edge of your knees.
Lower the barbell as far as possible by flexing your wrists toward the floor while maintaining a firm grip.
Curl the weight upward by extending your wrists as high as possible without lifting your arms off your legs.
Hold the contraction at the top for one second before slowly returning to the starting position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum by swaying the body or lifting the elbows off the thighs.
- Gripping the bar too tightly, which can lead to premature fatigue in the hands rather than the extensors.
- Trying to move too much weight, which reduces the range of motion and increases injury risk.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.