Reverse Wrist Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Sit on a bench with your forearms resting on your thighs, wrists hanging off the knees, and palms facing down.
• Grip the barbell firmly with your fingers wrapped completely around the shaft.
• Raise the weight by extending your wrists upward while keeping your forearms flat against your thighs.
• Lower the barbell back to the starting position under control, feeling a stretch in the forearms.

Common mistakes

• Lifting the forearms off the thighs to help move the weight.
• Using momentum or rocking the upper body to swing the barbell up.
• Allowing the thumb to remain unwrapped, which reduces grip stability.

Frequently asked questions

Should I use a full or a thumbless grip?

A full grip with the thumb wrapped around the bar is recommended for safety and wrist stability.

Why do my wrists hurt during this exercise?

Wrist pain is often caused by using too much weight or executing the movement with a restricted, unnatural range of motion.

Related exercises