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Barbell Reverse Wrist Curl
Barbell reverse wrist curl isolates the forearm extensors to build grip strength and wrist stability, commonly used in bodybuilding for forearm hypertrophy.
About Exercise
Equipment
Barbell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Extensors
Biceps
4/10Brachialis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
45-90 seconds
How to Perform
Sit on a flat bench with feet flat on the ground. Rest forearms on thighs, wrists extended beyond knees, gripping barbell overhand shoulder-width.
- Allow wrists to fully flex downward, stretching extensors.
- Exhale and extend wrists upward, curling barbell toward forearms.
- Squeeze extensors at top, hold briefly.
- Inhale and slowly lower barbell to start position.
- Keep forearms stationary throughout.
- Repeat for reps.
Coaching Tips
Form Cues
- Isolate at wrists only
- Drive through extensors
- Control the descent
- Maintain forearm support
- Squeeze at top
Breathing
Inhale during eccentric lowering; exhale during concentric extension. Brace core lightly.
Tempo
3-1-2
Range of Motion
From full wrist flexion with barbell below forearms to full extension with barbell against forearms, without elbow movement.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute wrist pain present
- Use clips on barbell for safety
- Warm up wrists before sets
- Stop if sharp pain occurs
Spotting
Spotting not required; self-spot by using lighter weight or safety clips.
Common Mistakes
- Using momentum from arms
- Allowing hyperextension at bottom
- Incomplete range of motion
- Gripping too tightly causing fatigue
- Forearms lifting off support
When to Avoid
- Wrist sprains
- Tennis elbow
- Arthritis in wrists
Flexibility Needed
- Adequate wrist extension range
- Forearm flexibility
Build Up First
- Basic grip strength
- Understanding of wrist isolation
Also known as
Reverse Barbell Wrist Curl, Barbell Wrist Extension
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