Discover our app

Barbell Reverse Wrist Curl

Barbell reverse wrist curls are an isolation resistance exercise that primarily targets the wrist extensor muscles. The movement pattern of this exercise is also functional, meaning it mimics everyday movements. This translates to better performance in both daily activities and the gym.

Developing these muscles aids in grip strength, wrist mobility, injury prevention, and total body muscular balance. This exercise can be easily programmed into a variety of different training splits. Read on to learn more about how to perform this exercise for stronger wrists and forearms.

How To Do

  1. Sit on a flat bench with your feet planted on the ground. With your forearms resting on your thighs, hold the barbell with an overhand (palms-down) grip. 
  2. Your wrists should be neutral (straight). Your back and torso should be leaning slightly forward. This is your starting position.
  3. Inhale and engage your core. Exhale and slowly curl your wrists upward to lift the barbell. At the top of the exercise, pause briefly.
  4. Inhale and begin to descend the barbell back down to the starting position in a slow and controlled manner.

Fitness made for you

PT-designed routines and recipes.
Get real results without the high price tag.

Explore Now

Tips From Expert

  • Pause briefly after each rep to avoid relying on momentum. Focusing on tempo and your mind-muscle connection may help to improve muscle activation.
  • If you are new to this exercise, start with a lighter weight and slowly progress. Your forearms are likely not used to the tension associated with isolation exercises. Soreness in the forearms may make it harder to complete your job or everyday activities.
  • Incorporate forearm stretching into your cool-down exercises. Resistance training leads to tiny microtears in our muscles, which causes temporary inflammation and soreness. Stretching helps deliver oxygen and nutrients to our muscles, aiding in recovery and flexibility.
  • You can also opt to use an EZ-curl bar, which is a type of barbell with a curved shape. The EZ-curl bar allows for a more natural grip and may feel more comfortable.

Optimal Sets and Reps

The ideal sets and reps will depend on your primary fitness goals. The chart below provides an outline of recommendations.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–415–20
Power Training3–51–3 (Explosive)
Optimal Sets & Reps of Barbell Reverse Wrist Curl

How to Put in Your Workout Split

  • Strength And Power Training Splits — Program this exercise into your upper body workouts, such as during a 5-day workout split. Complete this movement at the end of your workout to ensure your wrists do not overcompensate during bigger compound lifts. Focus on lifting heavier weights with a lower repetition range.
  • Hypertrophy Training Splits — Program this exercise into your arm days or a 3-day workout split. Similar to during strength and power training, complete this exercise towards the end of your workout. Focus on a moderate amount of weight with moderate repetitions for best results.
  • Endurance Training — Add this exercise to your endurance training circuits. Focus on lighter weights with a higher repetition range for optimal muscular endurance. Add it to a circuit that includes compound movements like squats and rows for a total body workout.

The barbell reverse wrist curl uses your wrist extensors as the primary movers. As a small muscle group, we don’t need to use the same loading recommendations as compound lifts. Focus on the set and rep ranges above while lifting with good form.

The main training differences will be in the compound movements you perform. For strength and power training, ensure 2–3 minutes of rest between sets. For endurance and hypertrophy training, ensure 60–90 seconds of rest.

Primary Muscle Groups

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Wrist Extensors

The wrist extensors are a muscle group that helps to extend the fingers and wrist. They are located on the posterior side, or back, of your forearm. Imperative for grip strength, these muscles are small but strong and play an enormous role in your everyday activities. 

As you curl your wrist upwards, the extensors contract and shorten to lift the weight. At the top of the movement, they help stabilize the wrist. As you return to the start position, they stretch and lengthen to control the descent.

Secondary Muscle Groups

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Wrist Flexors

Located on the forearm interior, the wrist flexor muscles help bend your fingers and wrist. They are the antagonist to wrist extensors, meaning they perform the opposite action. These muscle groups work together to move the wrist and fingers with control.

As the extensors lift the weight, flexors help to stabilize the wrist. Their opposing role provides resistance and control.

Brachioradialis

Located on top of the forearm, the brachioradialis bends, stabilizes, and rotates the elbow and forearm. It works alongside the brachialis and biceps brachii, which are synergists, or muscles that work together.

In this exercise, the brachioradialis controls the movement by stabilizing the elbow. This aids in lifting and lowering the barbell.

The brachioradialis works best with the elbow bent and forearm pronated, or facing downwards. This places less focus on the biceps, allowing the brachioradialis to contribute more. 

During movement, this muscle elicits approximately a 22% maximum contraction at around 90 degrees of elbow flexion. This is the same angle used in the wrist curl as the wrist extensors work as the primary movers.

Brachialis

The brachialis is a deep muscle located on the upper arm, situated next to the biceps brachii. Similar to the brachioradialis, its primary role is elbow flexion. 

In the barbell reverse wrist curl, the elbow is in a flexed position to perform the curling motion. The brachialis helps maintain this position, ensuring proper form.

Activation of the brachialis occurs regardless of whether the forearms are pronated, supinated (palms-up), or in a neutral position. This is the key difference between the brachialis and the brachioradialis.

Equipment

Barbell

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Barbell Reverse Curl

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Dumbbell Reverse Curl

Dumbbell Cross-Body Hammer Curl

Wrist Roller

Wrist Extension

Dumbbell Finger Curl

Dumbbell Wrist Twist

EZ Bar Reverse Wrist Curl

Bodyweight Reverse Wrist Curl

Who Should Do?

Individuals Looking To Improve Grip Strength

Individuals with poor grip strength demonstrate a below-average handgrip compared to others of similar age and gender assigned at birth. This can lead to difficulties with activities of daily living. 

Poor grip strength can also make it difficult to progress with resistance training exercises. Larger muscles may lift a barbell, but if the forearms can’t grip, you won’t be able to execute the exercise.

Barbell reverse wrist curls are an isolation exercise that helps build up the muscles that support your grip. This exercise is a welcomed addition to your programming if improved grip strength is your goal.

Tennis And Badminton Players

Wrist and forearm strength is imperative for strength, power, and control in racket sports like tennis and badminton. Barbell reverse wrist curls develop these muscles, help improve performance, and prevent injuries.

If these muscles are weak, the athlete may be unable to grip the racket or make contact with the ball. The improved hand grip strength from wrist curls can help improve serving skills in tennis players.

Wrist curls allow the athlete to withstand the use of these muscles with less fatigue. These athletes need muscle endurance to sustain high levels of performance throughout long matches.

Bodybuilders

Success in bodybuilding is dependent on a balanced, muscular physique. This is obtained through resistance exercise, cardio training, and an appropriate diet.

The level of leanness that bodybuilders attain allows the judges to visualize every muscle on the body. Underdeveloped or asymmetrical forearms could contribute to poor placement if these muscles don’t match the rest of the body.

Wrist curls can help these athletes build stronger forearms. This exercise also helps with your grip in other exercises like deadlifts. A strong grip allows the athlete to lift heavier weights with proper form, promoting muscle growth.

Who Should Not Do?

Individuals With Elbow Issues

Tennis elbow is an injury characterized by inflammation of the forearm tendons. Activities that require repetitive use of the forearms may induce it. Examples include manual labor, typing, racket sports, sewing, and playing instruments.

Tennis elbow can hinder performance by causing pain, weakness, or reduced range of motion. This is because this exercise relies heavily on sustained elbow flexion, allowing the wrist extensors to function.

During the initial stage of tennis elbow, it’s best to rest and seek professional guidance before performing exercise.

Individuals With Pre-Existing Wrist Issues

Those with wrist injuries or conditions like arthritis and carpal tunnel may find barbell reverse wrist curls make symptoms worse. Wrist issues may cause weakness and reduced range of motion. This can impede your ability to complete the exercise with proper form.

Carpal tunnel syndrome can lead to weakness or numbness in the hand, and arthritis causes pain and reduced grip. The extension and flexion involved in this exercise may irritate the tendons, joints, or nerves of the wrist.

Benefits Of The Barbell Reverse Wrist Curl

Builds Strength

Strength is built through resistance training exercises and utilizing the principle of progressive overload. This is when you slowly increase the weight to keep your muscles challenged and stimulated.

Isolation exercises are effective at building strength in the specific muscle group they are targeting. The barbell reverse wrist curl primarily targets the wrist extensors. Strong wrist extensors allow you to move your hands and fingers, and promote a stronger handgrip. 

Developing strong wrist extensors helps you grip dumbbells and barbells in other exercises. This contributes to total body strength in sports such as martial arts.

Supports Balanced Muscle Development 

To attain balanced muscle development, you must strengthen all muscle groups evenly. For example, if you are exercising your wrist flexors, also train your wrist extensors. This ensures equal forearm strength and wrist stability, reducing injury risk.

The wrists are used in many daily and sporting movements. Strong wrists allow for proper form, improving muscle balance as part of a well-organized program. 

Barbell reverse wrist curls support balanced muscles by providing stimuli to the extensors. These muscles may otherwise be neglected in favor of training the larger muscles of the upper body. 

Improves Wrist Mobility 

Wrist mobility refers to the ability to mobilize the wrist in different directions. Poor wrist mobility can occur due to injuries, medical conditions, aging, or sedentary lifestyles. Even in young athletes, the prevalence of wrist pain ranges from 32%–73%.

The forearms allow the wrist to move with an adequate range of motion. Exercising the wrist extensors and flexors helps develop strong, flexible wrists. Thus, performing the barbell reverse wrist curl is a strategy for improved mobility.
Poor wrist mobility may cause suboptimal grip strength. Therefore, performing this exercise provides a functional benefit. Hand grip strength can help everyday life activities, such as when carrying groceries, opening jars, or twisting door handles.

Frequently Asked Questions

What do barbell reverse wrist curls work?

Barbell reverse wrist curls work the wrist extensors, wrist flexors, brachioradialis, and brachialis muscles. This helps move your upper body and maintain a proper hand grip.

Are barbell reverse wrist curls effective?

Yes! As an isolation exercise, they target smaller muscles that may otherwise take a backseat in compound movements. Wrist curls also support your grip in other exercises, allowing you to lift heavier with good form.

How much weight for barbell reverse wrist curls?

The amount of weight will depend on your strength and goals. It’s best to start with lighter weights and progress slowly to avoid injuries. As your wrist extensors are a small muscle group, they likely won’t require much weight.

Are barbell reverse curls bad for elbows?

In normal populations, this exercise is excellent for preventing elbow injuries. In the case of new onset or preexisting elbow injuries, it’s best to rest and seek professional guidance.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Chiung ju Liu, Shiroy, D.M., Jones, L.Y. and Clark, D.O. (2014). Systematic review of functional training on muscle strength, physical functioning, and activities of daily living in older adults. European Review of Aging and Physical Activity, [online] 11(2), pp.95–106. doi:https://doi.org/10.1007/s11556-014-0144-1.
  2. Differential effects of attentional focus strategies during long-term resistance training. (2018). European Journal of Sport Science. [online] doi:https://doi.org/10.1080//17461391.2018.1447020.
  3. Anthony David Kay, Rubley, B., Talbot, C., Mina, M., Anthony William Baross and Anthony John Blazevich (2018). Stretch imposed on active muscle elicits positive adaptations in strain risk factors and exercise‐induced muscle damage. Scandinavian Journal of Medicine and Science in Sports, [online] 28(11), pp.2299–2309. doi:https://doi.org/10.1111/sms.13251.
  4. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  5. Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
  6. Erwin, J. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Joint. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534779/.
  7. Lung, B.E., Ekblad, J. and Bisogno, M. (2024). Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK526110/.
  8. Stutzig, N. and Siebert, T. (2015). Muscle force compensation among synergistic muscles after fatigue of a single muscle. Human Movement Science, [online] 42, pp.273–287. doi:https://doi.org/10.1016/j.humov.2015.06.001.
  9. Kleiber, T., Kunz, L. and Disselhorst-Klug, C. (2015). Muscular coordination of biceps brachii and brachioradialis in elbow flexion with respect to hand position. Frontiers in Physiology, [online] 6. doi:https://doi.org/10.3389/fphys.2015.00215.
  10. Plantz, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK551630/#:~:text=The%20brachialis%20is%20an%20elbow,the%20forearm%20at%20the%20elbow.
  11. Coratella, G., Tornatore, G., Longo, S., Toninelli, N., Padovan, R., Esposito, F. and Emiliano Cè (2023). Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports, [online] 11(3), pp.64–64. doi:https://doi.org/10.3390/sports11030064.
  12. Clinical Interventions in Aging. (2019). Grip Strength: An Indispensable Biomarker For Older Adults. [online] Available at: https://www.tandfonline.com/doi/full/10.2147/CIA.S194543#abstract.
  13. Berit Kristin Labott, Bucht, H., Morat, M., Morat, T. and Donath, L. (2019). Effects of Exercise Training on Handgrip Strength in Older Adults: A Meta-Analytical Review. Gerontology, [online] 65(6), pp.686–698. doi:https://doi.org/10.1159/000501203.
  14. Chu, E., Kim, Y.-S., Hill, G., Yoon Hyuk Kim, Chang Kook Kim and Jae Kun Shim (2018). Wrist Resistance Training Improves Motor Control and Strength. The Journal of Strength and Conditioning Research, [online] 32(4), pp.962–969. doi:https://doi.org/10.1519/jsc.0000000000002019.
  15. Ewendi Wenik Mangolo and Fredrik Alfrets Makadada (2020). The Relationship between Hand Grip Strength and the Accuracy of Field Tennis Services in Eighth Semester… [online] ResearchGate. Available at: https://www.researchgate.net/publication/342391012_The_Relationship_between_Hand_Grip_Strength_and_the_Accuracy_of_Field_Tennis_Services_in_Eighth_Semester_Male_Students_in_Department_of_Training_Faculty_of_Sports_Science_UNIMA.
  16. Physiological implications of preparing for a natural male bodybuilding competition. (2018). European Journal of Sport Science. [online] doi:https://doi.org/10.1080//17461391.2018.1444095.
  17. Huebner, M., Riemann, B. and Hatchett, A. (2023). Grip Strength and Sports Performance in Competitive Master Weightlifters. International Journal of Environmental Research and Public Health, [online] 20(3), pp.2033–2033. doi:https://doi.org/10.3390/ijerph20032033.
  18. Cutts, S., Shafat Gangoo, Modi, N. and Pasapula, C. (2020). Tennis elbow: A clinical review article. Journal of Orthopaedics, [online] 17, pp.203–207. doi:https://doi.org/10.1016/j.jor.2019.08.005.
  19. Lucado, A.M., Dale, R.B., Kolber, M.J. and Day, J.M. (2020). ANALYSIS OF RANGE OF MOTION IN FEMALE RECREATIONAL TENNIS PLAYERS WITH AND WITHOUT LATERAL ELBOW TENDINOPATHY. International journal of sports physical therapy, [online] 15(4), pp.526–536. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735685/.
  20. Avery, D.M., Rodner, C.M. and Edgar, C.M. (2016). Sports-related wrist and hand injuries: a review. Journal of Orthopaedic Surgery and Research, [online] 11(1). doi:https://doi.org/10.1186/s13018-016-0432-8.
  21. Christina Bach Lund, Mikkelsen, S., Lau Caspar Thygesen, Hansson, G.-Å. and Jane Frølund Thomsen (2019). Movements of the wrist and the risk of carpal tunnel syndrome: a nationwide cohort study using objective exposure measurements. Occupational and Environmental Medicine, [online] 76(8), pp.519–526. doi:https://doi.org/10.1136/oemed-2018-105619.
  22. Vlad Adrian Geanta and Ardelean Viorel Petru (2021). Improving muscle size with Weider’s principle of progressive overload in non-performance athletes. [online] ResearchGate. Available at: https://www.researchgate.net/publication/358008997_Improving_muscle_size_with_Weider’s_principle_of_progressive_overload_in_non-performance_athletes.
  23. Gentil, P., Soares, S. and Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian Journal of Sports Medicine, [online] 6(1). doi:https://doi.org/10.5812/asjsm.24057.
  24. Bajkowski, D.S. and Cynarski, W.J. (2023). Handgrip Strength as a Distinguishing Factor of People Training Martial Arts. Applied Sciences, [online] 13(17), pp.9900–9900. doi:https://doi.org/10.3390/app13179900.
  25. Hong, S.-J., Lee, M.-Y. and Lee, B.-H. (2024). Effects of Wrist Stability Training Combined with Grip Strength Exercise on Pain and Function in Patients with Nonspecific Chronic Wrist Pain. Medicina, [online] 60(7), pp.1144–1144. doi:https://doi.org/10.3390/medicina60071144.
  26. Rubika. R.S, Saravan Kumar J and Rekha K (2024). Effect of Task Oriented Exercise with Wrist Flexibility Training among Badminton Players to Improve Wrist… [online] ResearchGate. Available at: https://www.researchgate.net/publication/377581711_Effect_of_Task_Oriented_Exercise_with_Wrist_Flexibility_Training_among_Badminton_Players_to_Improve_Wrist_Mobility_and_to_Prevent_Wrist_Injury_Comparative_Study.
  27. Porretto-Loehrke, A., Schuh, C. and Szekeres, M. (2016). Clinical manual assessment of the wrist. Journal of Hand Therapy, [online] 29(2), pp.123–135. doi:https://doi.org/10.1016/j.jht.2016.02.008.
  28. Raju Vaishya, Misra, A., Abhishek Vaish, Ursino, N. and Riccardo D’Ambrosi (2024). Hand grip strength as a proposed new vital sign of health: a narrative review of evidences. Journal of Health Population and Nutrition, [online] 43(1). doi:https://doi.org/10.1186/s41043-024-00500-y.

0 Comments

Cancel

Download App For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – No fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping