Barbell Reverse Wrist Curls: Benefits, Muscles Worked, and More

Barbell reverse wrist curls are especially useful for individuals who participate in activities that require a strong grip, such as weightlifting and martial arts, among others. This activity targets the muscles on the back of the forearm, which are often neglected in other exercises, leading to imbalances in strength and stability. 

The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint.

Overall, the barbell reverse wrist curl is a simple yet effective exercise that can help to improve grip strength, forearm development, and overall fitness. It can be easily incorporated into the workout routine and can provide significant benefits with regular practice.

What is a Barbell Reverse Wrist Curl?

The barbell reverse wrist curl is a popular exercise that is commonly performed in weightlifting and bodybuilding circles. It is an isolation exercise that specifically targets the muscles in the forearms and wrists.

The exercise is performed by gripping a barbell with an overhand grip and curling the weight upward toward the forearm.

The barbell reverse wrist curl has been used by weightlifters and bodybuilders for many decades. It was first popularized in the early 20th century as a way to develop strength and muscularity in the forearms and wrists.

Over time, the exercise has become a staple in many workout routines, and it is often used to improve grip strength and wrist stability.

The activity is typically performed in weightlifting and bodybuilding gyms, although it can also be done at home with a barbell. It is often included in training programs designed for athletes who rely on grip strength.

The exercise can be done with a variety of different weights, depending on the fitness level of the individual and their specific goals.

How to Perform a Barbell Reverse Wrist Curl

Performing a barbell reverse wrist curl begins by taking an overhand grip on the barbell. Hold the barbell with the palms facing down and the hands at a shoulder-width distance from each other.

Place oneself on a bench, leaning forward so that the forearms rest on the thighs.

Keep the elbows stationary and begin curling the barbell upward by extending the wrists. Maintain this position for a brief moment and then lower the barbell back down to the starting position.

Repeat this movement for the desired number of repetitions.

The same exercise may also be performed in the standing position, but it is important to keep the elbows fixed and avoid using any momentum to lift the weight.

Gradually increase the weight as strength improves, starting with a lighter weight to ensure proper form. This exercise can be challenging, and consistent practice is essential to see improvements in wrist and forearm strength.

It is important to use proper form and weight selection when performing the barbell reverse wrist curl to prevent injury and maximize muscle activation. It is also recommended to start with light weights and gradually increase the resistance to avoid overloading the muscles and joints. 

Finally, individuals with a history of wrist or forearm injuries should consult with a healthcare professional before attempting the exercise to ensure it is safe and appropriate for their specific condition.

Muscles Worked in a Barbell Reverse Wrist Curl

The barbell reverse wrist curl is a great way to strengthen the wrist extensors, which are the muscles that move the wrist joint outward. The wrist extensors are a group of muscles that originate from the lateral epicondyle of the humerus and attach to the hand bones and wrist bones. 

During the barbell reverse wrist curl, the wrist extensors contract eccentrically to control the weight as it is lowered, and concentrically to lift the weight in the opposite direction of wrist flexion. 

The exercise also activates the brachioradialis muscle, which assists in forearm supination and elbow flexion. Additionally, the pronator teres and flexor carpi radialis muscles play a critical role in maintaining wrist stability during the exercise.

Benefits of the Barbell Reverse Wrist curl

Improves Grip Strength

The reverse wrist curl works to strengthen the muscles in the hands and fingers, which can improve grip strength. A strong grip is essential for athletes who rely on their hands, such as rock climbers and martial artists.

Targets Wrist Extensors

The primary muscles targeted by the reverse wrist curl are the wrist extensors. These muscles are responsible for extending the wrist joint, and by targeting them specifically, the reverse wrist curl can help to improve wrist stability.

By strengthening the wrist extensors and improving wrist stability, the reverse wrist curl can help to reduce the risk of wrist injuries. This can be particularly important for athletes who perform activities that place a lot of stress on the wrists, such as weightlifting, gymnastics, and martial arts.

Increases Forearm Strength

The reverse wrist curl also works to strengthen the muscles in the forearms, which can improve overall forearm development and strength. This can be especially beneficial for athletes who require strong forearms for their sport.

Improve Wrist Flexibility

The reverse wrist curl can also help to improve wrist flexibility, as the movement requires the wrist to move through a full range of motion. This can be especially beneficial for older adults or individuals who spend a lot of time typing or performing activities that require repetitive wrist movements.

Barbell Reverse Wrist Curl Variations

1. Dumbbell Reverse Wrist Curl

To perform the dumbbell reverse wrist curl, begin by sitting on a bench with a dumbbell in each hand. Hold the dumbbells with the palms facing down and the wrists hanging off the edge of the bench.

Slowly curl the wrists upward, bringing the dumbbells towards the forearms. 

Pause at the top of the movement, then slowly lower the dumbbells back down to the starting position. Repeat for several reps, then switch to the other arm. Be sure to keep the arms stationary and only move the wrists throughout the exercise. 

It is important to use a weight that allows the individual to perform the exercise with proper form and to gradually increase the weight as the lifter becomes stronger. The lifter can also try performing this exercise one arm at a time.

2. Cable Reverse Wrist Curl

To perform the cable reverse wrist curl, start by attaching a straight bar or rope to a low pulley cable machine. Stand facing the machine with the feet shoulder-width apart and the arms straight in front of the lifter, holding onto the bar or rope with the palms facing down. 

Keep the elbows close to the sides and the wrists in a neutral position. Slowly curl the wrists upward, bringing the bar or rope towards the forearms. Pause at the top of the movement, then slowly lower the bar or rope back down to the starting position. 

Be sure to keep the upper arms stationary and only move the wrists throughout the exercise.

It is important to use a weight that allows the lifter to perform the exercise with proper form, and to gradually increase the weight. 

3. Reverse Wrist Curl with Wrist Roller

To perform the reverse wrist curl with a wrist roller, begin by attaching a weight to a rope or chain that is attached to a wrist roller.

Hold onto the wrist roller with both hands, keeping the arms straight and the palms facing down. 

Slowly roll the weight up by rotating the wrists and curling the hands towards the forearms. Pause at the top of the movement, then slowly roll the weight back down to the starting position. Be sure to keep the arms stationary and only move the wrists throughout the exercise.

This can also be performed using a thicker or thinner grip on the wrist roller for added variation.

Final Thoughts

Barbell reverse wrist curls are a great exercise for targeting the muscles of the forearms and wrists. It can be performed with a variety of equipment, including barbells, dumbbells, cables, wrist rollers, and weight plates. 

Incorporating barbell reverse wrist curls into the workout routine can improve grip strength and wrist flexibility, which can benefit performance in a variety of sports and activities. It is important to use proper form and gradually increase the weight as the individual becomes stronger to avoid injury and ensure maximum benefit from the exercise. 

Changes to the exercise can also make the routine more interesting and help target different parts of the forearms and wrists. Overall, barbell reverse wrist curls are a versatile and effective exercise that can help improve overall forearm and wrist strength.

References

1. Seo NJ, Armstrong TJ, Ashton-Miller JA, Chaffin DB. Wrist strength is dependent on simultaneous power grip intensity. Ergonomics. 2008;51(10):1594-1605. doi:10.1080/00140130802216925