Barbell Revers Wrist Curl (version 2)
- Músculo objetivo
- Wrist Extensors
- Equipamiento
- Barbell
- Parte del cuerpo
- Forearms
- Tipo
- Strength
The barbell reverse wrist curl is an isolation exercise that targets the wrist extensors on the top of your forearms. Holding the barbell with an overhand (pronated) grip and curling your wrists upward, it builds forearm strength and grip endurance, and helps balance the much stronger wrist flexors most lifters train more often.
Cómo hacer el Barbell Revers Wrist Curl (version 2)
- 1Load a light barbell and sit on a bench, resting your forearms along your thighs so your wrists hang just past your knees.
- 2Grip the bar overhand (palms facing down) at roughly shoulder-width, keeping your forearms flat against your thighs.
- 3Let the bar roll down toward your fingertips so your wrists drop into a fully extended-down position. This is the start.
- 4Curl the bar upward by extending your wrists, lifting the backs of your hands toward your forearms as high as your range allows.
- 5Pause briefly at the top and squeeze the muscles on top of your forearms.
- 6Lower the bar under control back to the fully stretched starting position, keeping your forearms pinned to your thighs.
- 7Complete your reps, then set the bar down safely.
Consejos de técnica
- Keep your forearms firmly anchored on your thighs so the movement comes only from your wrists, not your elbows or shoulders.
- Use a lighter load than you would for a standard wrist curl — the extensors are smaller and fatigue faster.
- Move slowly and with full range, letting the bar stretch your wrists down before each rep for the best contraction.
- Train these at the end of your session so pre-fatigued forearms don't limit your bigger pulling lifts.
Errores comunes
- Using too much weight, which forces you to swing the bar with your elbows and removes tension from the wrist extensors.
- Cutting the range of motion short, so the forearms never fully stretch or contract and growth stalls.
- Lifting the forearms off the thighs to cheat the weight up, which turns the lift into a partial curl and risks the wrists.
- Letting the bar drop fast on the way down instead of controlling the eccentric, wasting the most productive part of the rep.
Preguntas frecuentes
What muscles does the barbell reverse wrist curl work?
It targets the wrist extensors — the muscles on the top of your forearms that straighten and lift the wrist. It's the opposite movement to the standard wrist curl, which works the flexors underneath.
Reverse wrist curl vs wrist curl — what's the difference?
The grip and direction are reversed. A standard wrist curl uses an underhand grip and works the wrist flexors on the underside of the forearm; the reverse version uses an overhand grip and works the extensors on top.
Is the barbell reverse wrist curl good for beginners?
Yes. It's a simple isolation move, but start with an empty or very light bar — the extensors are small and easily overloaded, and too much weight ruins your form.
How many sets and reps should I do?
Forearms respond well to higher reps. Aim for 2–4 sets of 12–20 reps with a controlled tempo, training them at the end of your workout.
