Barbell Reverse Wrist Curl: Forearm Extensor Guide
Master the Barbell Reverse Wrist Curl with our expert guide. Build forearm mass, improve grip strength, and prevent imbalances with proper form.
How to Perform
- 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
- 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
Primary movers
- Forearms
Stabilizers
- Wrist extensors
- Brachioradialis
- Grip strength
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Forearms · Strength