The reverse wrist curl is the wrist curl done palms down: it works the back of the forearm.
1Starting positionStart2End positionFinish
Setup
Sit with your forearms on your thighs palms down, wrists past your knees. Use a narrow grip, about shoulder width. Go noticeably lighter than in the wrist curl: the extensors are weaker.
Execution
Sit down, forearms on your thighs palms down, wrists hanging free past your knees, holding the bar with an overhand grip — starting position.
Inhale and lower the bar, bending your wrists.
Exhale and extend your wrists to raise the bar as high as you can.
Common mistakes
Loading it like a wrist curl — the extensors are weaker, start with an empty or EZ bar.
Helping with your shoulder and lifting your elbows — forearms stay down, the wrist does the work.
Dropping the bar — lower slowly; the extensors work on the way down too.
White-knuckling the bar — hold it firmly, without extra tension in your fingers.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
