Barbell Reverse Wrist Curl
- Zielmuskel
- Wrist Extensors
- Equipment
- Barbell
- Körperregion
- Forearms
- Typ
- Strength
The barbell reverse wrist curl is a seated forearm isolation exercise that targets the wrist extensors, the muscles running along the top of the forearm. With your forearms supported and an overhand (pronated) grip, you extend your wrists upward against the bar. It builds grip strength, forearm balance, and wrist health that carries over to pressing, pulling, and curling lifts.
Barbell Reverse Wrist Curl: So führst du sie aus
- 1Sit on the end of a bench and hold a barbell with a shoulder-width overhand grip, palms facing down.
- 2Rest your forearms on your thighs (or a bench) so your wrists and hands hang just past your knees, knuckles pointing toward the floor.
- 3Let the bar roll down toward your fingertips so your wrists drop into full flexion, keeping your forearms pinned and still.
- 4Curl the bar upward by extending your wrists, lifting the back of your hands as high as comfortable.
- 5Pause and squeeze the top of your forearms for a moment at the top of the range.
- 6Lower the bar slowly under control back to the fully stretched starting position.
- 7Complete your reps, then set the barbell down on the floor or a rack with control.
Technik-Tipps
- Use light weight and a slow, controlled tempo — the wrist extensors are small, and momentum quickly takes over a heavy bar.
- Keep your forearms firmly anchored on your thighs so only your wrists move through the full range.
- Move through a complete range each rep: full stretch at the bottom, full extension at the top, for the best development.
- Train these at the end of your session, after the heavier lifts that rely on your grip and forearms.
Häufige Fehler
- Loading the bar too heavy, which forces you to swing or use your arms and cuts the range short, removing tension from the extensors.
- Lifting your forearms off your thighs to help the bar up, which turns the movement into a partial curl and reduces the work on the target muscle.
- Cutting the range short and skipping the bottom stretch, which under-trains the extensors through their lengthened position.
- Rushing the reps with momentum instead of a controlled tempo, which reduces muscular tension and strains the wrist joint.
Häufig gestellte Fragen
What muscles does the barbell reverse wrist curl work?
It targets the wrist extensors — the muscles on the top (back) side of your forearm that lift your hand upward. There are no other listed synergists; it is a focused forearm isolation movement.
What's the difference between a reverse wrist curl and a regular wrist curl?
A regular wrist curl uses an underhand (palms-up) grip to train the wrist flexors on the underside of the forearm. The reverse wrist curl flips to an overhand (palms-down) grip to train the wrist extensors on top, so the two together balance the forearm.
How much weight should I use for reverse wrist curls?
Start very light. The wrist extensors are small and weak compared to the flexors, so use a load you can control through a full range for 12–20 reps without swinging.
Is the barbell reverse wrist curl good for beginners?
Yes. It is a simple, low-skill isolation exercise. Keep your forearms supported, use light weight, and focus on a slow tempo and full range rather than how much you can lift.
How many sets and reps should I do?
Because the extensors respond well to volume, 2–4 sets of 12–20 reps is a sensible default. Train them once or twice a week, ideally at the end of your workout.
