Instructions:
- 1Sit on a bench and hold a barbell with palms facing down
- 2Place your forearms on your thighs with your wrists just beyond your knees
- 3Lower the bar as far as possible
- 4Raise the bar as high as possible
- 5Repeat for the desired number of repetitions
Tips:
- Keep your forearms flat on your thighs throughout the exercise
- Do the movement slow and controlled, avoid jerking the weights
- Make sure to get full extension and contraction on each rep
Mastering the Reverse Wrist Curl
The reverse wrist curl is an excellent exercise for strengthening the forearms, targeting the extensor muscles that often go overlooked. Typically performed with various equipment such as dumbbells, cables, or barbells, this exercise is beneficial for anyone looking to enhance grip strength and overall forearm development.
Muscles Worked
When performing reverse wrist curls, the primary muscles targeted include:
- Wrist extensors
- Forearm muscles
- Biceps brachii (as synergists during stabilization)
Exercise Variations
While the classic version utilizes dumbbells, variations such as reverse wrist curls with a cable, barbell reverse wrist curls, and reverse wrist curls with body weight can be integrated into your routine. Each variation offers a unique challenge and can help prevent workout monotony.
Form and Technique
To achieve optimal results from your reverse wrist curls, it is essential to maintain proper form. Here are some tips:
- Start with a light weight to get a feel for the movement.
- Rest your forearms on a flat surface or incline bench, ensuring that your wrists hang off the edge.
- Grip the weights with an overhand grip and slowly raise them towards your body, focusing on the contraction in your forearms.
- Lower the weights in a controlled manner to engage the muscles fully.
Tips for Success
For those exploring reverse wrist curls on forums such as Reddit or seeking advice on weight selection, consider the following:
- Focus on gradual progression. Increase the weight incrementally as you build strength.
- Incorporate this exercise into your routine 2-3 times a week for best results.
- Pay attention to the feedback your body gives you. Discomfort is natural, but pain can be a warning sign.
With consistent practice and attention to form, the reverse wrist curl can become a cornerstone of your forearm training, helping you build strength and endurance in this often-neglected area.