Barbell Reverse Wrist Curl

ForearmsBarbell, Bench

A movement focused on strengthening the forearm extensors. Performing this seated with an overhand barbell grip builds wrist stability and forearm stamina.

How to do it

1Sit on a bench, grab the bar with an overhand grip, and rest your forearms on your thighs or the bench with your wrists hanging over the edge.

2Inhale and lower your wrists down, gently stretching the top of your forearms.

3Exhale and curl your wrists up as high as possible.

4Smoothly lower the barbell back to the bottom position under control.

5Repeat for the target number of reps.

Common mistakes

Raising your forearms off the bench, shifting tension into your shoulders.

Jerking the weight, which increases the risk of wrist extensor strain.

Going too heavy, which cuts down your range of motion.

Breathing

Inhale as you lower the barbell, and exhale as you lift your wrists up.

Make it harder or easier

If it's too difficult, use an empty barbell; to make it harder, take a full three seconds to lower the weight.

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.