Smart Workout Diary

Barbell Wrist Curl Posterior

The barbell reverse wrist curl is an isolation exercise performed with the palms facing down to train the wrist extensors on the top of the forearms. It develops forearm strength, muscular endurance, and grip support for lifting and other hand-intensive activities. The movement should be performed with a light, controlled load and minimal elbow movement.

Demonstration

Barbell Wrist Curl Posterior — demonstration 1
Barbell Wrist Curl Posterior — demonstration 2

Instructions

  1. Set up: Sit on a bench or stable seat and hold a light barbell with an overhand grip, palms facing down.
  2. Support the forearms: Rest both forearms on your thighs or a stable surface with the wrists just beyond the edge; keep the elbows still.
  3. Lower under control: Let the bar roll slightly toward the fingers as you flex the wrists downward, without losing a secure grip.
  4. Lift the wrists: Extend the wrists to raise the bar as far as is comfortable, keeping the forearms supported and the movement slow.
  5. Repeat smoothly: Pause briefly at the top, lower with control, and stop if you feel sharp pain in the wrists or elbows.
Muscle Group
Forearm Extensors
Type
Strength
Mechanics
Isolation
Equipment
Barbell
Difficulty
Beginner

Technique tips

  1. Use a light load: The wrist extensors are small muscles; avoid using momentum or a load that forces compensations.
  2. Keep the forearms still: Only the wrists should move. Do not turn the exercise into an elbow or shoulder movement.
  3. Control the range: Use a comfortable range without forcing the wrists into painful end positions, and breathe steadily throughout.
Exercise library