Barbell Reverse Wrist Curl

oec:barbell-reverse-wrist-curl

An isolation exercise that targets the forearm extensors by extending the wrists with an overhand grip while the forearms rest on a bench or thighs.

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Also called: Barbell Palms-Down Wrist Curl, Overhand Barbell Wrist Curl, Reverse Barbell Wrist Curl

How to do it

Sit on a flat bench with your feet flat on the floor.
Grip a barbell with a shoulder-width, overhand (pronated) grip.
Rest your forearms flat along your thighs or across the bench, positioning your wrists just past your knees or the bench edge so your hands can move freely.

Lower the barbell as far as comfortable by flexing your wrists downward toward the floor.
Extend your wrists upward, raising the barbell as high as possible while keeping your forearms pinned in place.
Pause briefly at the peak contraction, then lower the bar under control back to the starting stretch.

Exhale as you curl the barbell upward and inhale as you lower it back down.

Lifting the forearms or elbows off the support surface to use arm momentum.: Keep your forearms firmly pressed into the bench or your thighs throughout the entire set.
Using excessively heavy weight leading to a cut range of motion.: Use lighter weight that allows full wrist flexion and extension without joint strain.

Do not allow the bar to roll out of your fingers; maintain a firm overhand grip throughout the movement.

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