About this exercise
The barbell wrist reverse curl isolates the forearm extensor muscles using an overhand (pronated) grip. Forearms rest on a bench with the wrists hanging off the edge, allowing a full range of motion through wrist extension.
Barbell Wrist Reverse Curl
Step by step instructions, muscle activation and variants for the Barbell Wrist Reverse Curl.
EasyOuter forearm
How to Perform
- Kneel in front of a flat bench and rest your forearms along the surface with your wrists hanging off the edge
- Hold a barbell with a shoulder-width overhand grip, palms facing down
- Allow your wrists to flex downward toward the floor under control
- Extend your wrists upward as high as possible, squeezing the forearm extensors
- Pause briefly at the top, then slowly lower back to the starting position
Muscle Activation
Primary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Wrist Reverse Curl
The Barbell Wrist Reverse Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.