Reverse Wrist Curl

Setup

1. 01Load a light barbell and take an overhand grip about shoulder width.
2. 02Sit on a bench and rest the forearms on the thighs, palms facing down.
3. 03Let the hands hang just past the knees so the wrists can move freely.
4. 04Keep the forearms pinned to the thighs throughout.

Execution

1. 01Let the wrists flex so the bar lowers toward the floor under control.
2. 02Extend the wrists to raise the knuckles as high as possible.
3. 03Pause briefly at the top of the extension.
4. 04Lower back down slowly over 2 to 3 seconds.

Checkpoints

• -Only the wrists move; forearms stay glued to the thighs.
• -The bar travels through a full range in both directions.
• -Grip pressure stays moderate so the wrist extensors do the work.
• -The tempo stays slow and controlled, never ballistic.

Common mistakes

• -Loading too heavy and cutting the range to a small pulse.
• -Lifting the forearms off the thighs to cheat the weight up.
• -Bouncing the bar at the bottom of the rep.
• -Gripping the bar so hard the wrists lock up.