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Last updated February 2, 2026
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bicepsforearmstriceps
Wrist Curl - Reverse (Barbell)
Rest your forearms on your thighs with palms facing down. Hold a barbell and curl your wrists upward. This strengthens the top of your forearms and grip.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
forearm extensors
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbellbench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on a bench or stand with your feet shoulder-width apart.
- Hold a barbell with an overhand grip, hands shoulder-width apart, and let it rest on your thighs.
- Step 2Position Your Arms
- Rest your forearms on your thighs or a flat surface, allowing your wrists to hang off the edge.
- Ensure that your palms are facing down towards the floor.
- Step 3Engage Your Core
- Keep your back straight and your core engaged to maintain stability throughout the exercise.
- Avoid rounding your back or slouching.
- Step 4Curl the Barbell
- Flex your wrists to curl the barbell upwards towards your forearms.
- Keep your forearms stationary and only move your wrists.
- Step 5Squeeze at the Top
- At the top of the movement, squeeze your forearms for a brief moment to maximize contraction.
- Ensure that you do not use your arms to lift the weight, focusing solely on your wrists.
- Step 6Lower the Barbell
- Slowly lower the barbell back to the starting position, allowing your wrists to extend fully.
- Maintain control of the weight throughout the descent.
- Step 7Repeat
- Repeat the curling and lowering motion for the desired number of repetitions.
- Focus on maintaining proper form with each rep to avoid injury.
- Step 8Finish the Exercise
- After completing your reps, carefully place the barbell back on your thighs or the floor.
- Take a moment to stretch your wrists and forearms to prevent stiffness.