Please consult a physician prior to starting any new exercise regimen. Using your wrists alone (i.e. Thank you for signing up. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Skinny on Getting Lean: Low-Carb vs. Low-Fat, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Shawn Ray: A Pound-For-Pound All-Time Champion, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram, Behind-the-Back Barbell Reverse Wrist Curl, Rock Hard Training Plan Month 1: Start Strong. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. The barbell reverse wrist curl is an isolating exercise that strengthens the forearms and muscles within the hands while simultaneously improving flexibility. Forearm exercises, in general, pose a high risk for wrist strains/sprains and other related problems. Slowly lower the weight as low as is comfortable, inhaling throughout the movement. Focus on moving through the full range of motion with each rep. Although dumbbells can be used to perform this exercise, it is recommended that they are not used because they are awkward and make the wrists more susceptible to injury. Grasp a barbell with an overhand grip (i.e. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Wrist Roller. Avoid cutting the reps short. Using your wrists alone (i.e. Take care not to hyper-extend the wrists. Your forearms remain in contact with your thighs or the bench all the time during the movement. wrist motion alone), curl the weight upward, exhaling throughout the movement. Rest your forearms on your thighs and allow your wrists to hang over your knees. Instructions Sitting on a bench, grab a barbell with your palms facing down and your hands shoulder-width apart. All rights reserved. Copyright © Chunk Fitness, 2010-2020. This website is for informational purposes only. However, advanced lifters may choose to use dumbbells if their wrists are already quite strong and/or they would like the ability to self-spot. Repeat steps 3-4 for as many repetitions as are desired. This is the starting position. Punish the muscles from elbows to wrist for forearms that would make Popeye proud. palms down) and rest your forearms on either the bench or your knees. Another benefit of choosing a reverse grip barbell curl over similar exercises, is that using the reverse grip can strengthen your wrist joint. Various Methods of Exercise: Barbell, Dumbbell. Simply put, this exercise is more effective and safer with the use of a barbell. Grasp a barbell with an overhand grip (i.e. Learn how to correctly do Barbell Reverse Wrist Curl to target Forearms with easy step-by-step expert video instruction. All rights reserved. Burn it up with this high-intensity routine. To help avoid hyper-extension, keep some tension present at the bottom of the movement. Grasp the barbell with a reverse grip (palms facing down) at around shoulder width apart. Reverse Barbell Wrist Curl. Place your forearms and elbows on the bench so that both wrists are hanging over the edge of the bench. In contrast to the standard wrist curl, the reverse wrist curl is best performed using a normal grip with your thumbs curled around the bar. Set up for the reverse wrist curl by selecting a light barbell and kneeling in front of a flat bench. Find related exercises and variations along with expert tips Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Your information has been successfully processed! A reverse barbell curl is a unique exercise that challenges your arm muscles.This article gives more details on the muscles that get worked by this exercise. Forearms (Extensor: Carpi Radialis Brevis), Forearms (Extensor: Carpi Radialis Longus), Considered An Exercise In The Following Categories. Motion should occur at the wrist, not the elbow. To help avoid problems of this sort be sure to practice strict form and use lighter weights at least until a strong comfort level is achieved. Curl your knuckles towards your face, lifting the barbell. If you have a short forearm muscle belly and therefore have trouble gaining the kind of size you’d like to have, begin thinking about extra forearm work early. palms down) and rest your forearms on either the bench or your knees. Closing thoughts. Reverse Barbell Wrist Curl Additional Tips & Key Points. Pause for a moment in the top position, then slowly return the barbell to the starting position. This workout combines cardio and weight-lifting drills for serious body-sculpting results. You have to understand that forearm size, more than almost any other part, depends on genetics. Sitting on a bench, grab a barbell with your palms facing down and your hands shoulder-width apart. wrist motion alone), curl the weight upward, exhaling throughout the movement. Chisel out the Avenger's physique with the official routine from his trainer for the Marvel films. Note that although the movement of this exercise is slight, the difficultly and burn can be substantial. With the right plan and the right discipline, you can get seriously shredded in just 28 days. For instance, it works the muscles such as the biceps, triceps, forearms muscle, and many others.Therefore, this article gives you instructions on how to do this exercise correctly. The barbell reverse wrist curl is an isolating exercise that strengthens the forearms and muscles within the hands while simultaneously improving flexibility. In other words, do not let the wrists completely relax. Forearms are like calves in that they can perform a rather high amount of repetitions and still acquire the desired result, whether it be overall strength or mass. Slowly lower the weight as low as is comfortable, inhaling throughout the movement.