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Forearms ยท Wrist extension

Reverse Wrist Curl

An isolation wrist extension exercise for the forearms, done with a barbell and a bench.

BarbellBench Isolation Reps and weight Also called: wrist extension curl

Muscles worked

Primary

Forearms

Do most of the work.

Secondary

None to speak of

This one is focused.

  • ForearmsGrip and wristsPrimary

How to do it

  1. Pick a light weight. Wrists are small joints: start light and sit with the forearms supported on the bench or your thighs.
  2. Forearms rest on the bench, only the wrists move.
  3. Lift the back of the hand up, pause.
  4. Lower slowly.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Moving the forearms. The forearms rest on the bench; only the wrists move.
  • Going heavy. Light weight, full range.

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.