Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Forearms Muscle Anatomy Diagram

Reverse Barbell Wrist Curl Over Bench Instructions

  1. Set up for the reverse wrist curl by selecting a light barbell and kneeling in front of a flat bench.
  2. Grasp the barbell with a reverse grip (palms facing down) at around shoulder width apart.
  3. Place your forearms and elbows on the bench so that both wrists are hanging over the edge of the bench. This is the starting position.
  4. Begin curling your writs upwards. Focus on moving only the wrists, while keeping your forearms as still as possible.
  5. Lower your wrists back down to the starting position and repeat for the desired reps. 

Exercise Tips:

  1. A light weight should be used with proper technique. It doesn't take heavy weight to make this exercise effective.
  2. Use full range of motion - lowing the bar and raising the bar as far as comfortably possible.
1 Comment
Posted on: Sat, 05/12/2012 - 08:47

Be it regular curl or wrist curl, reverse grip takes smaller weight. Don't lock the barbell /EZ bar with your thumb - hold the bar only with your four fingers. It works muscles real well with smaller weights compared to underhand grip.