Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Forearms
Reverse Grip Barbell Wrist Curl Instructions
- Select a barbell and sit on a bench with your forearms resting on your thighs, palms facing down.
- Hold the barbell with an overhand grip, hands shoulder-width apart.
- Position your wrists by letting the bar hang in front of you, wrists slightly hanging off your knees.
- Use your wrists to curl the bar upwards, exhaling as you lift.
- Pause and squeeze your forearms at the top.
- Slowly lower the bar back down, inhaling as you descend. This is one rep.
- Perform the desired reps, focusing on wrist control and forearm activation.
Reverse Grip Barbell Wrist Curl Tips
- Keep the movement controlled for maximum wrist and forearm engagement.
- Use an EZ bar if you feel pain in the wrists during the set.
2 Comments
As a beginner I'd like to ask a question about volume:
At the moment I'm lifting 8kg dumbbells for my Standing Curls (biceps) and 7Kg dumbbells for Standing Hammers (biceps/forearms). I tried and I can also handle 7kg on Wrist Curls and 5Kg on the reverse ones.
You mention to keep the weights low, so am I putting too much weight on my forearms relatively to my size and level?
Hey man, I'm not claiming to be an expert but I believe it's in relation to how many reps you can do. If you can do only 4-12 reps, it may be too much weight. Maybe aim to be doing 12 - 16 reps and then increase weight when you can do 22-,26reps. I hope you're still training hard after all these years.