How to Do the Reverse Wrist Curl | Form and Benefits
Master the reverse wrist curl with our step-by-step guide. Learn proper form to strengthen forearm extensors and improve grip stability.
How to Perform
- Sit on a bench and grip a barbell with an overhand grip, palms facing down and hands shoulder-width apart.
- Rest your forearms on your thighs or the edge of a flat bench so your wrists hang slightly over the edge.
- Lower the weight toward the floor by flexing your wrists downward as far as comfortable while maintaining a firm grip.
- Exhale and lift the weight upward by extending your wrists toward the ceiling as high as possible.
- Hold the peak contraction for one second at the top of the movement to maximize muscle engagement.
- Lower the weight back to the starting position using a slow and controlled motion.
Common Mistakes
- Using your upper arms or shoulders to momentum the weight up.
- Allowing the barbell to roll down to the fingertips at the bottom of the rep.
- Moving through a restricted range of motion due to excessive weight.
- Lifting the forearms off the bench during the concentric phase.
Muscles Worked
Primary movers
- Forearm Extensors
Stabilizers
- Brachioradialis
- Wrist Flexors
- Hand Dilators
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Forearm Extensors · Arms