• About
  • FREE Downloads
  • Exercise Database
  • Programs
  • Blog

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK

gymJP.com

  • PLAN
  • DIET
  • SUPPLEMENT
  • TRAIN
  • TRACK
You are here: Home / Weight Training Exercises Database / Reverse Wrist Curls

Reverse Wrist Curls

by JP – Updated: 09/24/2016

Muscles Used    •    Exercise Type    •    Form Instruction    •    Tips and Techniques    •    Recommended Reps    •    Common Variations    •    Substitutions    •    Equipment Needed

Reverse Wrist Curls - Bottom of ExerciseReverse Wrist Curls - Top of Exercise
BottomTop
Primary
Mover(s)
Muscles Used:Secondary
Mover(s)
ForearmsMuscles Used in Reverse Wrist CurlsNone
Other
Mover(s)
None

See all the exercises at the:
Weight Training Exercises Database

– Reverse-Grip Wrist Curls –

Exercise Type:

Isolated Exercise, Pull Movement

Form Instruction:

Kneeling before a bench, grasp EZ-curl Bar with overhanded grip (palms down) and rest forearms on bench with wrists extending out over the bench. Lower the wrists and then raise them back up.

Tips and Techniques:

Using an EZ-curl bar can help alleviate wrist pain you may feel with this exercise. However, loosening your grip on a straight bar should also do the trick.

Reverse Wrist Curls target the wrist extensor muscles which are the muscles at the top of your forearm (if holding your forearm out palms down).

You can perform the exercise in a variety of ways: Kneeling before a bench (as shown above), sitting on a bench with forearms stuck to your thighs, straddling a bench and bending over so that the forearms are on the bench. For best results, you just want to try and keep your wrists and elbow at the same height.

Recommended Reps For Muscle Building:

15-20 reps the majority of the time, trying higher or lower reps on occasion. (The forearms tend to respond better to high reps for most people).

Common Variations:

  • Wrist Curls
  • Dumbbell Reverse Wrist Curls – Same movement with dumbbells
  • Standing Reverse Wrist Curls – With barbell hanging in front, overhanded grip, moving wrist up and down in same motion.
  • Behind-The-Back Reverse Wrist Curls – Standing, with barbell behind the back, overhanded grip, moving wrist up and down in same motion.
  • Machine-Based Wrist Curls – Cable and certain lever machines allow you to perform reverse wrist curls.

Substitutions:

Wrist Rollers (a bar with a weight attached to a rope, you grab the bar with both hands out in front of you and roll the weight up and down on the bar) offer a decent substitute for directly targeting the hard-to-target forearms. Hammer Curls and Reverse Barbell Curls are very good options as well.

Bodybuilding Equipment:

Bench, Barbell or EZ Curl Barbell and Weights

See all the exercises at the:
Weight Training Exercise Database

The Get Big Ezine
I agree to have my personal information transfered to AWeber ( more information )
Push Ups Muscle
We hate spam. Your email address will not be sold or shared with anyone else.

Couple more articles you may like…

Body Fat Percentage Calculator

Body Fat Percentage Calculator

The Guide’s online calculator that calculates both your body fat percentage and lean body mass.

Read More
Weight Training Programs

Weight Training Programs That Build Muscle

(Main Page) Learn about the important parts to solid programs and how to put them together into a mass gain training program.

Read More

See all the articles from the Guide to Mass Gain Training

Just like in bodybuilding, failure is also a necessary experience for growth in our own lives, for if we're never tested to our limits, how will we know how strong we really are? How will we ever grow?
- Arnold Schwarzenegger

The Get BIG Ezine

  • Site updates, tips, articles.
  • Direct to your in-box.
  • Gain muscle. Gain it faster.

About | Contact | Sitemap
Privacy Policy | Affiliate Disclosure | Disclaimer


Copyright © 2002-2016 JP Clifford, www.gymJP.com, All Rights Reserved

Do Not Copy. All Images, Illustrations and Text Copyrighted.
Any and all reproduction without EXPLICIT permission strictly prohibited.