Barbell Standing Wrist Reverse Curl

Barbell Standing Wrist Reverse Curl: So führst du sie aus

1. 1Stand upright holding a barbell with an overhand (pronated) grip, hands roughly shoulder-width apart and palms facing back toward your thighs.
2. 2Let the bar hang at arm's length in front of your thighs, keeping your elbows close to your sides and slightly bent.
3. 3Tuck your upper arms against your torso so only your wrists move during the set.
4. 4Curl your knuckles upward by extending your wrists, lifting the bar as high as your wrist range allows.
5. 5Pause briefly at the top and squeeze the back of your forearms.
6. 6Lower the bar under control until your wrists are fully relaxed downward and you feel a stretch through the top of your forearms.
7. 7Complete your reps, then set the bar down safely on a rack or the floor.

Technik-Tipps

• Move only at the wrists — keep your elbows and upper arms still so the forearms do the work.
• Use a controlled tempo through the full range, both lifting and lowering, rather than swinging the bar up.
• Keep your grip firm but relaxed; the goal is to extend the wrists, not crush the bar.
• Start lighter than you would for a standard curl — the wrist extensors are smaller and fatigue quickly.

Häufige Fehler

• Loading too much weight, which forces the elbows and shoulders to assist and removes tension from the forearms.
• Using momentum to swing the bar up, which cheats the rep and limits the working range.
• Cutting the range short by not lowering the wrists fully, which reduces the stretch and the training effect.
• Letting the elbows drift forward or flare out, turning the movement into a partial curl instead of a wrist extension.

Häufig gestellte Fragen