Barbell Revers Wrist Curl

Setup

1. 01Stand tall holding a light barbell with a pronated shoulder-width grip.
2. 02Let the arms hang straight in front of the thighs.
3. 03Keep a soft bend in the elbows and brace the trunk.
4. 04Set the shoulders back so the arms stay still.

Execution

1. 01Let the wrists flex so the knuckles point toward the floor.
2. 02Extend the wrists to lift the knuckles up as far as they will go.
3. 03Hold the top position for a one count.
4. 04Lower slowly back to the flexed start.

Checkpoints

• -Elbows and shoulders stay motionless; only the wrists move.
• -The range runs from full flexion to full extension.
• -The bar stays level, with both wrists moving together.
• -The load is light enough for a deliberate tempo.

Common mistakes

• -Swinging the bar with the arms or shoulders.
• -Using the same load as palms-up wrist curls; the extensors are much weaker.
• -Working through a tiny range at the top only.
• -Bending the elbows to cheat the bar upward.