How to do Barbell Reverse Wrist Curl

Barbell Reverse Wrist Curl is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms (extensors). Equipment: barbell, dumbbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Sit and rest your forearms on your thighs, this time with your palms facing down.
2. Hold the bar with an overhand grip at shoulder width, with your wrists hanging off the edge of your knees.
3. Let your wrists drop to feel a stretch on the top of your forearms.
4. Bend the bar upward under control, raising the backs of your hands up.
5. Squeeze briefly at the top and return slowly to the start.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Dead Hang
• Same muscle, different equipment: Wrist Roller, Dead Hang, Plate Pinch

More forearms exercises

• Barbell Wrist CurlBar ile Bilek Curl
• Dumbbell Wrist CurlDambıl ile Bilek Curl
• Reverse CurlTers Curl
• Wrist RollerBilek Sarma (Wrist Roller)
• Farmer's WalkÇiftçi Yürüyüşü
• Behind-the-Back Wrist CurlArkadan Bilek Curl