The reverse wrist curl is a forearm exercise that targets the outer forearm. Not too many people worry about this body part or train it all but I think you should.
Why do people neglect to train their forearms?
I thing that it’s not one of the most talked about or referred to body parts. After all, you hear a lot more about abs, or pecs, or biceps, than you do about the forearms.
However, having sculpted forearms can help you achieve a more balanced look which is why exercises such as the wrist curl, behind the back wrist curl, and the reverse wrist curl should be a part of your regular workout routine.
There are different variations of this exercise:
- A barbell reverse wrist curl using a barbell or an EZ bar.
- Dumbbell reverse wrist curl using a pair of dumbbells.
- Standing reverse wrist curl which is done standing up and is much harder to do right.
What do you need to do this exercise?
You need a barbell, EZ bar, or dumbbells. If you’re not doing standing reverse wrist curls, you need a workout bench or something to sit on.
How to do reverse wrist curls
In this article, I’ll explain how to do this exercise with a barbell with a workout bench. The other variations are very similar and I’ll go over some tips on how to deal with the minor differences between them.
Starting position:
- Place the barbell or EZ bar on a workout bench and lean on the floor beside it.
- Grasp the bar with an overhand grip with both hands shoulder width apart.
- Roll the bar forward until it and your hands and your wrists are over the side and the inner par of your forearms are resting on the bench.
- If you’re using dumbbells just hold them over the edge.
- Let your wrists drop as far as they can go while holding the bar firmly.
Movement:
- Curl your wrists upward as far as they can go.
- Make sure to not lift your arms from the bench.
- Hold that position for a second the lower your wrists to the starting position.
Tips:
- If you’re no using a workout bench, sit with bent knees, and rest your forearms on your thighs. Do the exercise normally.
- Make sure your wrists are straight. Don’t twist them to the side. Move them up and down only.
- If you’re doing standing reverse wrist curls, make sure to keep your forearms horizontal and above the ground. This is why this variation is harder: you need to maintain total stability in your forearms as well as doing the exercise.
- If you feel that you can’t do the exercise without lifting your forearms from the bench, reduce the weight on the bar.
- Always do this exercise after your bicep workout.
- When you do a standing reverse wrist curl, make sure to keep your elbows firmly by your sides.
In Conclusion
Reverse wrist curls can help you build forearm muscles and strength. In doing so you will develop total upper body strength and be able to lift bigger weights on your back and bicep exercises.
Make sure to do this exercise with caution as the wrists are a delicate joint.
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