Barbell Reverse Wrist Curl

Barbell Reverse wrist curls are similar to regular wrist curls but with a reversed hand position. It primarily targets the forearm muscles, particularly the brachioradialis and wrist extensors.

Strong extensor muscles contribute to better grip stability and control. This can benefit activities requiring a firm grip, such as weightlifting, racket sports, and manual labor.

You don’t need a very large movement to have a strong effect with this exercise. So, focus on small and controlled movements throughout the reverse wrist curl and wrist extension exercises.

Other variations of barbell reverse wrist curl to improve forearm size and strength are:

  • Reverse Dumbbell Wrist Curl
  • Cable Reverse Wrist Curl
  • Single Arm Reverse Wrist Curl

How To Do Barbell Reverse Wrist Curl

  1. Sit on a flat bench and lean forward slightly. Grab a barbell with an overhand grip (palms facing down) and a shoulder-width hand position.
  2. Rest your forearms on your thighs, with your wrists just past your knees.
  3. Curl the weight up by bending your wrists back and raising your knuckles towards your face.
  4. Once the highest point of the lift has been reached, hold for a count and squeeze your forearms.
  5. Slowly lower the weight back to the starting position by straightening your wrists.
  6. Remember that the hand should be fully free to move up and down unhindered.
  7. Do 12–15 reps and 3–4 sets.

Tips and Form

  • Start with lighter weights until you are comfortable with the movement.
  • Keep tension at the bottom of the movement to prevent wrists from completely relaxing.
  • Implement variations such as changing the grip width or using a thicker barbell to challenge your muscles continually.
  • Pair barbell reverse wrist curls with regular wrist curls or other forearm exercises in a superset. This approach maximizes the workout intensity and promotes muscle endurance.
  • Do the exercise with slow and controlled movement. Slow down the eccentric (lowering) phase to 3–4 seconds, and then lift the barbell in 1–2 seconds.
  • Avoid cutting the reps short. Focus on moving through the full range of motion with each rep.
  • A high number of repetitions can build strength and mass in the forearms, similar to calves.
  • Experiment with different grip positions, such as using an EZ bar or dumbbells, to target the forearm extensors from various angles and promote balanced muscle development.

Video Tutorial of Reverse Barbell Wrist Curl Over Bench

Leave a Comment