Reverse Wrist Curl.

How to do it.

1. Step 01

   Sit on a bench and rest your forearms on your thighs, palms facing down.

2. Step 02

   Hold a barbell or dumbbell with an overhand grip, wrists hanging off your knees.

3. Step 03

   Allow the weight to roll down to your fingertips.

4. Step 04

   Slowly extend your wrists upwards, lifting the weight as high as possible.

5. Step 05

   Squeeze your forearm extensors at the top of the movement.

6. Step 06

   Lower the weight back down with control, feeling a stretch.

Pro cues.

• Use light weights to prevent wrist strain.

• Focus on a full range of motion and a strong contraction.

• Avoid using momentum; keep the movement isolated to the wrists.

Questions, answered.

What is the Reverse Wrist Curl?

Isolation exercise strengthening the forearm extensors for grip and wrist stability.

What muscles does the Reverse Wrist Curl work?

The Reverse Wrist Curl primarily works your forearm extensors.

What equipment do I need for the Reverse Wrist Curl?

You need a barbell to perform the Reverse Wrist Curl.

How many sets and reps should I do for the Reverse Wrist Curl?

A typical prescription for the Reverse Wrist Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Reverse Wrist Curl good for beginners?

Yes. The Reverse Wrist Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.