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Barbell Reverse Forearm Curl
Barbell isolation movement targeting the forearm extensors to build outer forearm mass and grip stability; performed with an overhand grip.
About Exercise
Equipment
Barbell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Extensors
Biceps
4/10Brachialis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
45-90 seconds
How to Perform
Sit on a bench with forearms resting on thighs, wrists hanging off the knees. Hold the barbell with an overhand (pronated) grip.
- Lower the barbell by flexing the wrists down fully.
- Extend the wrists upward to lift the bar as high as possible.
- Squeeze the forearm extensors at the top.
- Control the weight back down to the starting position.
Coaching Tips
Form Cues
- Knuckles to ceiling
- Keep elbows still
- Isolate the wrists
- Control the drop
Breathing
Exhale as you extend the wrists up; inhale as you lower the weight.
Tempo
2-1-1
Range of Motion
Full flexion at the bottom to full extension at the top without lifting forearms off thighs.
Safety
Safety Notes
- Use a thumbless grip if it feels more comfortable
- Stop if you feel sharp wrist pain
Spotting
Not recommended; simply drop the weight if needed.
Common Mistakes
- Lifting elbows off thighs
- Using momentum
- Incomplete range of motion
- Gripping too wide
When to Avoid
- Wrist sprains
- Tennis elbow
- Arthritis in wrists
Flexibility Needed
- Adequate wrist extension range
- Forearm flexibility
Build Up First
- Basic grip strength
- Understanding of wrist isolation
Also known as
Barbell Reverse Wrist Curl, Barbell Wrist Extension, Pronated Wrist Curl
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