BB Reverse Wrist Curls
EquipmentBarbell
TypeIsolation
DifficultyBeginner
Primary:Forearms
📋 How to Perform
- Kneel beside a flat bench.
- Place your forearms flat on top of the bench surface.
- Hold a barbell with both hands, palms facing down.
- Let your wrists and hands hang off the edge of the bench.
- Extend your wrists upward, bringing the barbell toward your forearms.
- Squeeze at the top, then slowly lower back down.
- Repeat for desired reps.
💡 Pro Tips
- This variation is more challenging than palms-up.
- Keep the movement slow and controlled.
- Maintain forearm contact with the bench throughout.
⚠️ Common Mistakes to Avoid
- Gripping the bar much wider than the forearms, which bends the wrists sideways as they extend.
- Using a thumbless grip, which lets the bar roll toward the fingers when the wrists bend down.
- Lowering only a short way, which skips the stretched range the wrist extensors should work through.
