Leverage Bar Reverse Wrist Curl

ForearmsLandmine Bar

An isolation exercise using a lever bar to strengthen the forearm extensors. It builds grip strength and wrist stability. Work through a controlled range of motion without jerking.

How to do it

1Sit on a bench and rest your forearms on your thighs, palms facing down, holding the lever bar.

2Keep your elbows and forearms pinned to your thighs with your wrists extended past your knees.

3Curl your wrists upward by squeezing your forearm extensors.

4Hold at the top for a second to feel peak contraction.

5Lower your hands back down slowly under control.

Common mistakes

Lifting your forearms off your thighs, shifting the work into your shoulders.

Letting the weight drop fast, straining the wrist joint.

Over-extending down at the bottom and cranking your wrist joint.

Breathing

Inhale as you lower the weight, and exhale as you curl your wrists up.

Make it harder or easier

To make it easier, slide the counterweight closer to the handle. To make it harder, move the weight further down the lever or pause at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.