Reverse Wrist Curl False Grip

Muscle Groups Involved

Forearms - Extensors - Primary

Highlights

Your thumbs should be placed on the same side of the barbell as your fingers.
Maintain your grip throughout the exercise.
Place your forearms and elbows on your thighs.
Wrist should be 3 inches past your knees.

Description

The Reverse Wrist Curl with a False Grip is a lesser known variation of the popular Reverse Curl for the wrist extensors of the forearm. This exercise is used to build the backs of the forearms, improve grip strength and prevent tennis elbow. To perform the Reverse Wrist Curl with a False Grip start in a seated position with a dumbbell in each hand or holding a barbell in both hands, palms facing up towards the floor. When taking your grip, place your thumbs next to your index fingers instead of wrapped around the bar. Place your wrists approximately 2-3 inches past your knees with your wrists in a neutral position. Begin the movement by extending your wrists up so that your knuckles raise up towards the ceiling. Pause briefly in the most extended position with the bar still firmly in your grip. Do not let the bar roll out of your fingers. Lower the barbell or dumbbell down as far as you can comfortably go and pause at the bottom briefly. Repeat this pattern for the desired number of repetitions before returning to a neutral wrist position and ending the exercise.

Common Mistakes

Do not let any of your fingers let go of their grip at any time during the

Do not let any of your fingers let go of their grip at any time during the exercise. Do not go slack at the bottom of the repetition. Do not use inertia to get to the top of the repetition.

Pro Tips

The use of the false grip can emphasize the thumb musculature that is locat

The use of the false grip can emphasize the thumb musculature that is located on the top of your forearm on the radius bone near your wrist.

Purpose

The development of the abductor pollicis longus and brevis is not commonly

The development of the abductor pollicis longus and brevis is not commonly seen outside of people that perform manual labor. It provides an impressive addition to your physique as it gives a powerful look to the forearm.

Form

Watch both hands at the same time and make sure that you do not loosen or l

Watch both hands at the same time and make sure that you do not loosen or lose your grip on the pinky or index fingers as is common when there are muscular imbalances or weaknesses. Lower the weight until you can move both arms symmetrically. Be sure to place your wrists far enough off of your knees to fully bend them.