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§ L · Exercises · ForearmUpdated 6/2026

Barbell Reverse Wrist Curl

Strengthens the forearm extensors and improves grip strength and wrist control. That helps in lifting and everyday carrying.

Muscle group
Forearm
Equipment
Barbell
Exercise type
Isolation
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Forearm

How to perform

§ 02 · Steps
  1. 01

    Sit on the edge of a bench and place your forearms on the bench so your wrists hang over the edge with your palms facing down, and grip the barbell with both hands using an overhand grip.

  2. 02

    Keep your shoulders relaxed and your elbows firmly against the bench while maintaining a stable body position.

  3. 03

    Extend your wrists by engaging the wrist extensors and raise the barbell in a controlled manner until the backs of your hands lift.

  4. 04

    Lower the barbell slowly to the starting position by flexing your wrists in a controlled manner, and repeat for the desired number of repetitions.

Beginner's guide

§ 03 · Guide
What it works

Strengthens the forearm extensors and improves grip strength and wrist control. That helps in lifting and everyday carrying.

What it should feel like

You should feel it on the top side of your forearms, in the wrist extensors. It should not be felt in your elbows or shoulders.

Most common mistake

A common mistake is moving the elbows or swinging the bar. Keep your forearms supported and let only your wrists do the work.

How to get started at the gym

§ 04 · SisuLift

Barbell Reverse Wrist Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows stationary and avoid movement at the elbow joint to ensure your wrists perform the movement. Use a moderate weight and focus on a controlled lowering phase to prevent excessive strain on your wrists.

A great exercise for strengthening the wrist extensors and improving forearm support.

More exercises: Forearm

§ 06 · Same muscles

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