Reverse Wrist Curl
An overhand barbell wrist curl that works the extensor muscles of the forearm.
How to do it
- Sit on a bench and take the barbell with an overhand grip, hands shoulder-width apart.
- Rest your forearms on your thighs so your wrists hang past your knees.
- Lower your wrists and let the bar drop slightly.
- Extend your wrists to lift the bar while keeping your forearms on your thighs.
- Pause briefly at the top.
- Lower the bar slowly and repeat.
Key technique cue
Overhand grip, forearms on the thighs, extend the wrists up, control the lowering. Light load.
Common mistakes
- ✕ Using too heavy a weight
- ✕ Lifting the forearms off the thighs and swinging the torso
- ✕ Short range of motion
- ✕ Dropping the bar quickly on the way down
Benefits
- ✓ Stronger forearm extensors
- ✓ Balance between wrist flexors and extensors
- ✓ A more reliable grip in pulls and presses
Progression: from easier to harder
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Step 1 You are here - Reverse Wrist Curl
- Dumbbell Wrist Extension
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Step 2
About the exercise
This exercise builds the muscles on the back of the forearm that extend the wrist. They balance the flexors and help keep your grip and wrists stable in presses and pulls. Use a light weight: these muscles are small and tire quickly.
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