Arms
Reverse Wrist Curl
A precise isolation movement designed to build structural balance and definition in the forearm extensors.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.