Barbell Reverse Wrist Curl (female)

Barbell Reverse Wrist Curl demonstration gif

Instructions:

  • 1Hold the barbell with an overhand grip
  • 2Rest your forearms on your thighs or a bench
  • 3Let your wrists hang over the edge
  • 4Curl your wrists up towards your body
  • 5Lower the weight back down in a controlled motion

Tips:

  • Focus on moving just your wrists
  • Keep the rest of your body still
  • Use a lighter weight to avoid wrist strain
  • Ensure a full range of motion for each repetition

Barbell Reverse Wrist Curl: A Comprehensive Guide

The Barbell Reverse Wrist Curl is an effective exercise aimed at strengthening the wrist extensors, primarily targeting the forearms. This exercise is not only beneficial for enhancing grip strength but also plays a crucial role in improving overall performance in various physical activities.

To properly perform the barbell reverse wrist curl, start by securing a barbell with both hands using an overhand grip. Stand upright or use a bench for support if desired. As you lift the barbell, focus on controlled movements to engage the wrist extensors effectively.

Muscles Worked

forearms, particularly the wrist extensors. Strong wrist extensors contribute to better grip strength, which is vital for various sports and daily activities.

Instructions for the Barbell Reverse Wrist Curl

  • Start with your feet shoulder-width apart for stability.
  • Holding the barbell with an overhand grip, position your forearms on a bench or allow them to rest against your thighs.
  • Lift the barbell by curling your wrists upwards, keeping your forearms stationary.
  • Lower the barbell back to the starting position with controlled motion.
  • Repeat for the desired number of repetitions.

Tips for Success

  • Ensure you use a weight that allows for a full range of motion without compromising form.
  • Avoid using momentum; focus on slow and controlled movements to maximize the engagement of the wrist extensors.
  • If you experience any wrist pain, such as with the reverse barbell curl wrist pain, consider lighter weights or modified stances, like the behind the back barbell reverse wrist curl.

Variations

There are several variations of the barbell reverse wrist curl that can be incorporated into your routine. The standing barbell reverse wrist curl is a popular alternative that allows for standing execution, which may engage your core more actively.

Understanding the fundamentals of the barbell reverse wrist curl will not only enhance your fitness regimen but also contribute to improved functional strength. Whether you're aiming for muscle growth or seeking to prevent injuries, incorporating this exercise into your routine can yield significant benefits.

Barbell Reverse Wrist Curl Muscles Worked

Arms

Back

Core

Legs