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Barbell Reverse Wrist Curl

Barbell Reverse Wrist Curl

The Barbell Reverse Wrist Curl is a fantastic exercise for targeting your forearms and improving grip strength. This exercise specifically targets the extensor muscles in your forearms, which are responsible for opening your hand and lifting objects. By performing the Barbell Reverse Wrist Curl, you can develop stronger forearms, which can greatly benefit your overall upper body strength and functional movements. To perform this exercise, you'll need a barbell and a comfortable standing position. Start by holding the barbell with an overhand grip, with your palms facing down and your hands shoulder-width apart. Your elbows should be slightly bent and your arms fully extended in front of you. This will be your starting position. To execute the movement, slowly curl your wrists upward while keeping your forearms stationary. Focus on squeezing your forearms at the top of the movement, then slowly lower the barbell back to the starting position in a controlled manner. Remember to maintain proper form throughout the exercise by keeping your core engaged and your back straight. The Barbell Reverse Wrist Curl can be performed with various weights, allowing for progression as your strength improves. Start with a lighter weight to master the proper technique and gradually increase the weight as you feel comfortable. Aim for 3-4 sets of 8-12 repetitions. Incorporating the Barbell Reverse Wrist Curl into your routine can have numerous benefits. Stronger forearms not only enhance your grip strength, but they also play a crucial role in many daily activities and other exercises, such as deadlifts, rows, and pull-ups. Remember to listen to your body, start with a weight that challenges you without compromising form, and enjoy the benefits of this effective forearm exercise!


  • Start by standing upright with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
  • Keeping your upper arms stationary, exhale and slowly curl the barbell upward by flexing your wrists.
  • Hold the contracted position for a brief pause, squeezing your forearms.
  • Inhale and slowly lower the barbell back down to the starting position, extending your wrists fully.
  • Repeat the movement for the recommended amount of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Start with a lighter weight to master the movement and gradually increase the weight as you become more comfortable.
  • Engage your core muscles by maintaining a stable posture throughout the exercise.
  • Control the movement and avoid using momentum to lift the weight.
  • Ensure that your wrists are fully extended at the start position and flexed at the top of the movement.
  • Include this exercise in your forearm and grip strength training routine to target specific muscles effectively.
  • Perform the exercise with a controlled tempo, emphasizing the eccentric (lowering) phase for optimal muscle activation.
  • Listen to your body and adjust the weight and intensity based on your individual strength and fitness level.
  • Consider using wrist wraps or straps for added support and to minimize stress on the wrists and forearms.
  • Combine this exercise with other forearm and wrist strengthening exercises for a well-rounded grip strength training program.


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