Barbell Reverse Wrist Curl
Barbell Reverse Wrist Curl Video Guide
The Barbell Reverse Wrist Curl is a key wrist curls variation that targets the wrist extensors on the top of the forearms. Using a barbell with an overhand grip (pronated grip) strengthens the muscles responsible for wrist extension, improving grip strength, reducing injury risk, and balancing development between the flexors and extensors. Because the movement uses a shorter range and requires more control than standard wrist curls, lighter weights and strict form matter more than load.
How to Perform the Barbell Reverse Wrist Curl
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Sit on a bench with forearms resting on your thighs, hands shoulder width, barbell held with an overhand grip.
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Let your wrists hang just past your knees, creating the correct starting position.
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Curl the bar upward by extending your wrists only — keep elbows still and maintain full tension.
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Pause, squeeze the top of the movement, then lower slowly to resist gravity through the full range.
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Repeat for smooth, controlled reps with balanced left–right motion.
GymNation Tip: Use lighter weights first. This exercise punishes cheating and rewards strict, high-control wrist extension.
Personal Trainer Notes:
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Keep forearms fixed — the motion comes only from the wrists.
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Avoid jerking the bar; small movements + full range = best results.
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A pronated grip increases activation of the wrist extensors.
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High-rep sets (12–20) build endurance; moderate weight builds strength.
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If your knuckles tilt inward, reset your grip to keep palms facing down.
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Alternative Forearm Exercises
Barbell Reverse Wrist Curl FAQs
They target the wrist extensors, improving forearm balance, wrist stability, and overall grip ability. This helps both gym training and daily tasks involving lifting or pulling.
A reverse wrist curl isolates the wrists only.
A reverse barbell curl is an elbow-flexion exercise hitting the brachioradialis and upper forearm. Different muscles, different function.
Yes — especially for the harder-to-target extensors. Combine them with wrist flexion curls, grip work, and dumbbell variations for maximum forearm development.
Strengthening weak extensors can improve wrist function, but stop if pain increases. Use lighter weights until control improves.
Use light to moderate weight. Too heavy reduces range and forces momentum, which removes tension from the extensors.
Absolutely. Barbell reverse wrist curl with dumbbells is a great alternative that improves left–right balance and control, especially if one arm is stronger.
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Barbell reverse wrist curl variations: standing, kneeling on a bench, using an EZ bar.
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Reverse wrist curls with a neutral grip for reduced strain.
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Reverse curl to train the brachioradialis and grip strength.
