Reverse Barbell Wrist Curl

Exercise Summary
Primary Muscle(s) Forearms
Secondary Muscle(s) None
Equipment Barbell
Emphasis Isolation
Type Pull

Reverse Barbell Wrist Curl Instructions

  • Be seated on a flat bench holding a barbell in your hands. 
  • Your palms are facing to the floor in a pronated position with your forearms resting atop your quads.
  • Lower the bar towards the ground by only flexion of your wrist.
  • Raise the bar towards you by only wrist extension.
    • You should feel the forearms activated. 
  • Create the mind-muscle connection that your forearms are controlling the movement
    • Not momentum or other musculature. 


  • Don't just drop the weight from the top. Control this movement from start to fnish.
  • This exercise is best performed with higher volume. Don't strive to set a one-rep max. 
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