Reverse Wrist Curl

Technique

Rest your forearms on a bench with palms down, holding a barbell or dumbbells. Let your wrists drop under the weight, then extend them upward as far as comfortable, moving slowly. Works the forearm extensors that balance out flexor-heavy curls.

Steps

1. Kneel or sit beside a bench and rest your forearms on it with your palms facing down
2. Grip the barbell with your hands about shoulder-width apart and let your wrists extend just beyond the bench
3. Lower the bar slowly by allowing your wrists to bend downward
4. Extend your wrists to raise the bar as far as comfortable while keeping your forearms still
5. Pause briefly, then return the bar under control

Common mistakes

• Lifting the forearms off the bench
• Using an excessively heavy load that shortens the wrist range of motion
• Bouncing the bar at the bottom
• Forcing the wrists beyond a comfortable range

Variations

• Dumbbell reverse wrist curl
• Seated barbell reverse wrist curl with forearms resting on the thighs
• Cable reverse wrist curl with a straight-bar attachment
• Behind-the-back barbell reverse wrist curl

FAQ