How to perform Barbell Reverse Wrist Curl with proper form
Starting Position
- Stand or sit on a bench with a barbell in front of you.
- Grip the barbell with an overhand grip (palms facing down) and arms fully extended.
- Rest your forearms on your thighs or a bench, allowing your wrists to hang off the edge.
Execution
- Flexion: Begin by curling the barbell upward using only your wrists. Engage your forearm muscles.
- Contraction: Raise the barbell to the highest point comfortably, ensuring your forearms remain stationary.
- Return: Slowly lower the barbell back to the starting position, maintaining control throughout.
Tips
- Keep your elbows close to your body to isolate the forearms effectively.
- Avoid using momentum; focus on muscle engagement.
- Control the movement in both the lifting and lowering phases.
- Breathe steadily; exhale on the lift and inhale as you lower.
Common Mistakes
- Lifting with the arms instead of the wrists.
- Using excessive weight, compromising form.
- Allowing elbows to move away from the body.
Benefits
- Strengthens the forearm muscles.
- Improves grip strength.
- Helps prevent forearm injuries.
Ensure to incorporate this exercise into a balanced routine for overall arm development.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms