Reverse Wrist Curl (Barbell)

An isolation exercise targeting the forearm extensors using wrist extension movement with a barbell held in a pronated grip.

Instructions

1. Sit on a bench with your forearms resting on your thighs, palms facing downward.
2. Hold a barbell with a pronated grip (palms facing down) and position it so your hands extend slightly beyond your knees.
3. Keep your forearms stationary and in contact with your thighs throughout the movement.
4. Lower the barbell by flexing your wrists downward in a controlled manner.
5. Lower as far as possible while maintaining control, feeling the stretch in your forearm extensors.
6. Extend your wrists upward by contracting your forearm extensors, lifting the barbell.
7. Return to the starting position with wrists neutral or slightly extended.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your forearms firmly pressed against your thighs to isolate the wrist extensors.
• Use light to moderate weight to maintain control and prevent injury.
• Move slowly and deliberately through the entire range of motion.
• You can also perform this exercise with your forearms on a table or bench for added support.
• Pair this exercise with wrist curls to balance forearm development.
• Avoid using momentum; focus on controlled, deliberate movements.