Barbell Reverse Wrist Curl
Description
The barbell reverse wrist curl is a forearm extensor exercise performed with an overhand (palms-down) grip on a barbell. You sit with forearms on a bench, wrists hanging off, and curl the bar upward by extending your wrists. It builds the top of the forearm and helps prevent tennis elbow.
Muscle Group
Equipment Required
Barbell Reverse Wrist Curl Instructions
- Sit on a bench. Place your forearms flat on the bench with wrists hanging off the edge, palms down.
- Hold a barbell with an overhand (palms-down) grip.
- Let your wrists flex down, lowering the bar.
- Extend your wrists upward, raising the bar.
- Squeeze the top of your forearms at the peak.
- Lower under control.
- Keep forearms pinned to the bench — only wrists move.
- Use light weight. Aim for 15 to 20 reps. Extensors are weaker than flexors.
Barbell Reverse Wrist Curl Form & Visual
Barbell Reverse Wrist Curl Benefits
- Builds the forearm extensors
- Helps prevent tennis elbow
- Balances flexor-to-extensor strength
- Easy to load progressively
- Important for grip health
- Simple setup
Barbell Reverse Wrist Curl Muscles Worked
- Wrist extensors (extensor carpi radialis, extensor carpi ulnaris)
- Extensor digitorum
- Brachioradialis
Barbell Reverse Wrist Curl Variations & Alternatives
- Barbell Palms-Down Wrist Curl
- Dumbbell Reverse Wrist Curl
- Barbell Reverse Curl
- Wrist Roller
- Cable Reverse Wrist Curl
