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Barbell Reverse Wrist Curl

Barbell Reverse Wrist Curl

The Barbell Reverse Wrist Curl is an effective exercise that targets the muscles in your forearms and wrists. This exercise is particularly useful for individuals who want to improve their grip strength, wrist stability, and overall forearm development. By incorporating this exercise into your routine, you can enhance performance in activities that involve gripping, such as weightlifting, rock climbing, or even playing musical instruments. During the Barbell Reverse Wrist Curl, you'll be holding a barbell with an overhand grip and allowing it to roll back towards the tops of your fingers. This movement requires you to engage the muscles responsible for flexing your wrists, primarily the extensor carpi radialis longus and brevis, as well as the brachioradialis in your forearms. As you progress with this exercise, you can gradually increase the weight on the barbell to continuously challenge your forearm muscles. It's essential to focus on maintaining proper form throughout the movement to minimize any unnecessary strain on your wrists or forearms. Always start with lighter weights to ensure you're comfortable performing the exercise correctly before progressing to heavier loads. Consider adding the Barbell Reverse Wrist Curl to your workout routine if you're looking to strengthen your grip, develop stronger forearms, and enhance wrist stability. Remember to pay attention to your body's feedback and gradually increase the intensity and weight over time to optimize your athletic performance or general fitness goals.


  • Start by standing with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing downwards.
  • Allow the barbell to rest on top of your thighs, and keep your arms fully extended.
  • Slowly lower the barbell by flexing your wrists, while keeping your forearms stationary.
  • Continue lowering the barbell until you feel a stretch in your forearms.
  • Once you reach the bottom position, slowly raise the barbell back up by extending your wrists.
  • Continue the upward movement until your wrists are fully flexed and the barbell is almost touching your forearms.
  • Pause for a moment, then repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form to ensure the movement targets the forearm muscles effectively.
  • Increase the weight gradually to challenge your muscles and promote strength gains.
  • Engage your core muscles and maintain proper posture throughout the exercise to avoid straining the back.
  • Breathe naturally and avoid holding your breath during the movement.
  • Perform the exercise using a full range of motion, allowing your wrists to move through their complete range.
  • Include this exercise as part of a well-rounded forearm workout routine to target all the muscles in your forearms.
  • Ensure a comfortable grip on the barbell that allows for proper wrist alignment.
  • Pay attention to the tempo of the exercise, controlling both the lifting and lowering phases.
  • Consider using wrist wraps if you have wrist weakness or discomfort to provide extra support.
  • Gradually increase the number of sets and repetitions as your strength and endurance improve.

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