Barbell Revers Wrist Curl (version 2)

The Barbell Reverse Wrist Curl (version 2) is an effective exercise that targets the muscles in your forearms, specifically the extensor muscles, helping to improve your grip strength and overall forearm development. This exercise is often overlooked but is crucial for achieving a well-rounded upper body workout. To perform the Barbell Reverse Wrist Curl (version 2), you'll need a barbell and a flat bench. Start by sitting on the bench with your feet flat on the floor, holding the barbell with an overhand grip slightly wider than shoulder-width apart. Rest your forearms on your thighs, allowing your wrists to hang off the edge. Keeping your forearms stationary, exhale and slowly curl the barbell upwards by extending your wrists. Focus on squeezing your forearms at the top of the movement, and then inhale as you slowly lower the barbell back to the starting position, maintaining control throughout the exercise. It's important to start with a weight that challenges you but allows you to maintain proper form. Aim for 2-3 sets of 10-15 reps, gradually increasing the weight as your strength improves. Remember to warm up before attempting this exercise to prevent any injuries. Incorporating the Barbell Reverse Wrist Curl (version 2) into your routine can benefit not only weightlifters and athletes but also individuals who engage in activities that require grip strength, such as rock climbing or playing certain musical instruments. Give this exercise a try and watch as your forearm strength and grip power improve over time.

Instructions

• Start by sitting on a bench with your forearms resting on your thighs and your palms facing up.
• Grip the barbell with an overhand grip, with your hands shoulder-width apart.
• Lift the barbell by flexing your wrists, curling it towards your body as much as possible.
• Hold the contracted position for a brief pause.
• Return the barbell to the starting position by slowly lowering it, allowing your wrists to extend fully.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Start with a lighter weight and gradually increase as your strength improves.
• Keep your wrists straight and stable throughout the movement.
• Maintain proper form by keeping your elbows and upper arms stationary.
• Engage your forearm muscles by fully extending your wrists at the top of each rep.
• Control the movement and avoid swinging or using momentum.
• Focus on feeling the contraction in your forearms throughout the exercise.
• Breathe rhythmically and exhale on the concentric portion of the movement.
• Avoid excessive wrist flexion or extension to prevent strain or injury.
• Ensure that your grip is firm but not overly tight.
• Listen to your body and don't push through any pain or discomfort.