Barbell Reverse Wrist CurlsIsolation exercise, Free weights
- Forearm: Finger extensor
(Musculus extensor digitorum)
- Forearm: Short radial hand extensor
(Musculus extensor carpi radialis brevis)
- Forearm: Long radial hand extensor
(Musculus extensor carpi radialis longus)
- Forearm: Brachioradialis
Barbell Reverse Wrist Curls is a suitable substitute for similar exercises in or as a supplement to various training plans.
Barbell Reverse Wrist Curls: Basics and alternatives
Involved main muscle groups:
Barbell Reverse Wrist Curls
Barbell reverse wrist curls are an excellent isolation exercise for strengthening your forearms and grip. The movement is similar to other forearm curls, involving bending and extending your wrists to move the barbell.
You can perform reverse wrist curls with either an underhand or overhand grip using a barbell, or with a cable machine, fitness band, or dumbbells, including the hammer grip. The muscle focus varies depending on the grip variation, targeting either the flexors (underhand grip) or extensors (overhand grip). Ideally, you should train both muscle groups evenly by including both grip variations in your training plan. Here’s a separate description of the reverse wrist curls with the barbell in the overhand grip.
To perform the exercise, you can rest your forearms on your thighs or on a bench. Usually, the posture is more stable on the bench, which is why this variation is described below.
As with other forearm curls, you can vary the grip style. You can do reverse wrist curls with the barbell using either an underhand or overhand grip. Ideally, you should include both types in your training, as the muscle focus is different depending on the grip style. With the underhand grip, you train the flexors more, while with the overhand grip, you can focus more on the extensors. Here’s a separate description of the reverse wrist curls with the barbell in the overhand grip.
Sit with the barbell at one end of the bench, keeping your back straight. First, rest the barbell on your thighs.
Grab the barbell with an underhand grip (back of the hand facing downwards), closer than shoulder-width, and lift the bar slightly. At the same time, spread your legs.
Place your forearms next to each other on the bench so that your wrists protrude beyond the end of the bench. The barbell is still securely in your hands in the underhand grip.
Extend your wrists and lower the weight. Keep your forearms still. You are now in the starting position.
Bend your wrists and lift the barbell in a controlled manner. After a short moment, lower the weight just as controlled back to the starting position.
Common Mistakes and Injuries
As with other forearm curls, it’s essential to perform the exercise without momentum. A swinging or jerky movement puts more strain on your wrists and can lead to injuries in the worst case. Instead, focus on a slow and controlled execution, and reduce the weight if it hinders proper execution. If you can’t reduce the weight enough, consider trying another forearm curl exercise with a cable machine, fitness band, or dumbbell.
Overall, barbell reverse wrist curls are an effective exercise for strengthening your forearms and grip. By following the correct execution and avoiding common mistakes, you can get the most out of your workout.