Reverse Barbell Wrist Curl

Muscle Groups Involved

Forearms - Extensors - Primary

Highlights

Place elbows and forearms flat on your thighs.
Wrists should be 3 inches past your knees.
Do not use your legs or inertia.
Fully extend your wrist at the top.
Maintain a full grip the entire time.

Description

The Reverse Barbell Wrist Curl is a classic exercise to strengthen and build the wrist extensors on the back of your forearm. This is also a popular choice for preventing and rehabbing golfer’s elbow. To perform the Reverse Barbell Wrist Curl start in a seated position, your elbows placed on your thighs with your wrists hanging about 3 inches past your knees. Grip a barbell in both hands with your palms facing the floor. Lower the barbell while maintaining a full grip on the bar by bending your wrists without loosening your fingers. Pause briefly in the stretched position. Extend your wrists upwards until your wrist is in full extension as far back as it will go while still maintaining a full grip on the bar. Pause briefly in the contracted position before lowering the weight again for the desired number of reps.

Common Mistakes

Do not let the barbell roll out of your fingers. Do not twist your elbows o

Do not let the barbell roll out of your fingers. Do not twist your elbows or wrists. Do not bounce the weight at the bottom or use inertia to lift the weight quickly. Do not let your forearms or elbows come away from your thighs. Do not use your legs to assist.

Pro Tips

Focus on the deep stretch. Use a moderate amount of weight that you can ful

Focus on the deep stretch. Use a moderate amount of weight that you can fully control to get the most out of this exercise. Heavy weights will make you cheat and lose the point of the exercise.

Purpose

The Reverse Barbell Wrist Curl is a great choice for strengthening the wris

The Reverse Barbell Wrist Curl is a great choice for strengthening the wrist extensors and rehabbing or preventing tennis elbow.

Form

Your palms should be facing the floor. The barbell should be fully in your

Your palms should be facing the floor. The barbell should be fully in your grip the entire time. Your wrists should extend past neutral at the top of the movement. Your wrists should be approximately 3 inches past your knees.