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Reverse Wrist Curl - Instructions, Variations & Alternatives

Muscles involved

  • Forearms

    Also known as

    • Wrist Extension

    How to perform

    Reverse Wrist Curl - Starting position

    Reverse Wrist Curl - Starting position

    Reverse Wrist Curl - Muscle Under Tension

    Reverse Wrist Curl - Muscle Under Tension

    1. Set up & Starting position (seated or kneeling over a bench)
      Sit on a bench and grasp the weight with a overhand grip. Lean forward and rest the belly of your forearms either on your thighs or on the bench so that your hands are holding the bar with your palms facing down. Your wrists should come off the end of the bench or in front of your knees.
      Keeping your forearms flat, flex your wrists to lower the weight down toward the floor.

    2. Concentric phase
      Lift the weight up as far as possible extending only at the wrist.

    3. Isometric hold (optional) - Hold for a second.

    4. Eccentric phase
      Lower the weight by flexing your wrist to hang in front of the knees and repeat the movement.

    You can also perform Reverse Wrist Curl kneeling - kneel down behind a bench and rest your forearms on the flat surface with your wrists hang off the edge and your palms facing downward.

    Exercise Alternatives