General exercise guide
Barbell Reverse Wrist Curl
Save
Primary
Forearms
Secondary
Finger extensors
Equipment
Barbell
Difficulty
Beginner
Type
Pull
See how Barbell Reverse Wrist Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Reverse wrist curls target the forearm extensors—the muscles on top of your forearm that are chronically undertrained in most lifters. These muscles are much weaker than the flexors, requiring significantly lighter weight. Training them prevents muscle imbalances and supports elbow health.
When to use it
Perform after wrist curls to ensure balanced forearm development. Include on arm or pull days.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Coaching Note
Use an overhand grip and rest your forearms on your thighs with palms facing down. Extend your wrists upward against the bar weight, squeezing the top of your forearms. Expect to use 30-50% of your wrist curl weight—extensors are naturally weaker.
Barbell Reverse Wrist Curl — targeted muscles
Also targets: Finger extensors
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How do you perform the Barbell Reverse Wrist Curl?
- 1
Sit on a bench and hold a barbell with an overhand (pronated) grip, hands shoulder-width apart.
- 2
Rest your forearms on your thighs with your wrists hanging just past your knees.
- 3
Allow your wrists to flex downward, lowering the barbell toward the floor.
- 4
Extend your wrists upward, curling the barbell as high as possible.
- 5
Squeeze the forearm extensors at the top of the movement.
- 6
Lower the weight slowly back to the starting position.
What are the best tips for the Barbell Reverse Wrist Curl?
Use significantly lighter weight than regular wrist curls as extensors are weaker.
Keep your forearms stationary throughout the entire movement.
Focus on feeling the burn on the top of your forearms.
Perform this exercise to balance forearm development and prevent imbalances.
When to Use the Barbell Reverse Wrist Curl
For general fitness, start Barbell Reverse Wrist Curl with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Common Barbell Reverse Wrist Curl mistakes
Using too much weight and sacrificing range of motion.
Cutting the range of motion short on the Barbell Reverse Wrist Curl can reduce the training stimulus for your Forearms (extensors). Use the largest comfortable range you can control without changing the intended setup.
Allowing the forearms to lift off the thighs.
On an upper-body pulling movement like the Barbell Reverse Wrist Curl, this mistake can shift work away from your Forearms (extensors). Keep your torso stable and guide the load through the intended pulling path.
Rushing through reps instead of using controlled tempo.
Rushing through the Barbell Reverse Wrist Curl makes it easier to lose position and harder to keep tension on your Forearms (extensors). Slow down enough to control both the lifting and lowering portions of each rep.
Barbell Reverse Wrist Curl — who it's best for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
How to Program the Barbell Reverse Wrist Curl
Strength8-10 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth12-15 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance20-25 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 15-20 reps for balanced forearm development. Rest 60 seconds between sets.
Where Barbell Reverse Wrist Curl fits in your workout
This is one example of how Barbell Reverse Wrist Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Main Movement4 × 8
- Secondary Movement3 × 10
- Barbell Reverse Wrist Curl3 × 12
- Accessory Movement3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Barbell Reverse Wrist Curl?
Dumbbell Reverse Wrist Curl
ForearmsDumbbellBeginner
Cable Reverse Wrist Curl
ForearmsCableBeginner
Finger Extension (rubber band)
ForearmsResistance BandBeginner
Other Variations
- Dumbbell reverse wrist curl
- Cable reverse wrist curl
- Single-arm reverse wrist curl
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Safety Notes
- Use very light weight to start as the extensors are relatively weak.
- Stop immediately if you feel pain on the outside of the elbow.
- Warm up wrists thoroughly before performing this exercise.
- General fitness education only. This is not medical advice or a rehabilitation protocol. Stop if you feel pain, and follow a licensed healthcare professional for an injury, medical condition, or return after surgery.