Barbell Reverse Wrist Curl
Strengthen your forearms and improve grip with Barbell Reverse Wrist Curls. Isolate wrist extensors for better performance and injury prevention.
The Barbell Reverse Wrist Curl mainly works the forearms. You'll need: exercise bench or barbell.
Required Equipment
Barbell Reverse Wrist Curl Muscles Worked
Primary
Top Forearm (wrist extensors)
Barbell Reverse Wrist Curl Variations and Alternatives
How to do the Barbell Reverse Wrist Curl
Sit on a flat bench with your feet firmly planted on the floor, shoulder-width apart.
Grip a barbell with an overhand grip (palms facing down) slightly wider than shoulder-width apart.
Lean forward and rest your forearms on your thighs, letting your wrists hang over the edge of your knees.
Hold the barbell at the start position with your wrists in a neutral position.
Without moving your arms, curl the barbell upwards by extending your wrists. Lift the barbell as far as you can without lifting your forearms off your thighs.
Pause at the top of the movement as you fully contract the forearm muscles.
Slowly lower the barbell back to the starting position by flexing your wrists, controlling the weight throughout the descent.
Perform the desired number of reps and sets, ensuring you maintain good form throughout the exercise.
Remember to keep your wrists straight and your forearms still during the exercise to focus the effort on the wrist extensors. Also, start with a light weight to perfect the technique and avoid stressing the joints.
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Barbell Reverse Wrist Curl FAQs
What muscles does the Barbell Reverse Wrist Curl work?
The Barbell Reverse Wrist Curl mainly works the forearms. The main muscles are the wrist extensors.
What equipment do you need for the Barbell Reverse Wrist Curl?
Exercise bench or barbell.
What workout day should the Barbell Reverse Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Reverse Wrist Curl variations and alternatives?
Similar exercises include the Band Reverse Wrist Curl, Band Wrist Curl, Barbell Behind-Back Finger Curl and Barbell Bench Palms-Up Wrist over Curl.
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