Exercise description of the barbell reverse wrist curl.  Learn about the barbell reverse wrist curl with video and pictures.  Also learn how the barbell reverse wrist curl can increase your sports performance.

Primary muscles worked:  Forearms

Synergist Muscles:  N/a

Mechanics:  Isolation

Equipment:  Barbell and Bench

How to perform the exercise:  An athlete may do the barbell reverse wrist curls by grabbing a barbell with an overhand grip and kneeling beside a bench. While kneeling, the athlete should place their forearms across the bench making sure that the forearms lay flat and the wrists lay over the edge of the bench. The athlete should allow their wrists to flex toward the floor naturally. From this position, the athlete may begin the exercise by extending the wrists (mimics revving of a motor cycle). Once the hands are above the forearm, the athlete may return the weight to the starting position.

Spotting the exercise:  During the barbell reverse wrist curl, the spotter should be kneeling in front of the athlete on the other side of the bench. If the athlete begins to struggle with extending the wrists, the spotter should place their hands on the bar and apply even upward force to assist the athlete. Also, if the athlete begins to struggle with bar grip and it looks like the athlete may drop the bar, the spotter should quickly grab the bar with both hands to prevent the bar from falling.

Sport specific application:  Barbell reverse wrist curls can improve grip strength which is important in most sports. From boxing to rowing and almost every sports nameable in between grip strength improves transference of power of the arm through the hand. So take your grip strength seriously an add reverse barbell wrist curls to your routine.