Barbell Reverse Wrist Curl

ForearmsBarbellBeginner
Grab a barbell with an overhand grip. Position your hands shoulder-width apart. Keep your arms fully extended and your palms facing down. Start with your wrists flexed so that the back of your hands are pointing towards the floor. Lower the barbell by extending your wrists and raising the back of your hands. Slowly return to the starting position by flexing your wrists again. Repeat for the desired number of reps.

How to perform the Barbell Reverse Wrist Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Reverse Wrist Curl using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your forearms rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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Barbell Standing Wrist Reverse Curl

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The Barbell Standing Wrist Reverse Curl targets the forearm muscles, particularly the wrist extensors. This exercise …

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